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Walnut vs. Chili pepper — In-Depth Nutrition Comparison

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The main differences between Walnut and Chili pepper

  • Walnut is richer in Copper, Manganese, Phosphorus, Magnesium, Zinc, Iron, Vitamin B1, and Fiber, yet Chili pepper is richer in Vitamin C.
  • Daily need coverage for Copper from Walnut is 162% higher.
  • Walnut contains 146 times more Saturated Fat than Chili pepper. Walnut contains 6.126g of Saturated Fat, while Chili pepper contains 0.042g.

Food types used in this article are Nuts, walnuts, english and Peppers, hot chili, red, raw.

Infographic

Walnut vs Chili pepper infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more MagnesiumMagnesium +587%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +37%
Contains more IronIron +182.5%
Contains more CopperCopper +1129.5%
Contains more ZincZinc +1088.5%
Contains more PhosphorusPhosphorus +704.7%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +1725.7%
Contains more SeleniumSelenium +880%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 479% 57% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin B1Vitamin B1 +373.6%
Contains more Vitamin B2Vitamin B2 +74.4%
Contains more Vitamin B5Vitamin B5 +183.6%
Contains more FolateFolate +326.1%
Contains more CholineCholine +259.6%
Contains more Vitamin CVitamin C +10953.8%
Contains more Vitamin AVitamin A +4660%
Contains more Vitamin B3Vitamin B3 +10.6%
Contains more Vitamin KVitamin K +418.5%
~equal in Vitamin E ~0.69mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.506mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more ProteinProtein +714.4%
Contains more FatsFats +14720.5%
Contains more CarbsCarbs +55.6%
Contains more OtherOther +107%
Contains more WaterWater +2062.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
14% 8% 78%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains more Mono. FatMonounsaturated Fat +37120.8%
Contains more Poly. FatPolyunsaturated fat +19638.1%
Contains less Sat. FatSaturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Chili pepper
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Chili pepper Opinion
Calories 654kcal 40kcal Walnut
Protein 15.23g 1.87g Walnut
Fats 65.21g 0.44g Walnut
Vitamin C 1.3mg 143.7mg Chili pepper
Net carbs 7.01g 7.31g Chili pepper
Carbs 13.71g 8.81g Walnut
Magnesium 158mg 23mg Walnut
Calcium 98mg 14mg Walnut
Potassium 441mg 322mg Walnut
Iron 2.91mg 1.03mg Walnut
Sugar 2.61g 5.3g Walnut
Fiber 6.7g 1.5g Walnut
Copper 1.586mg 0.129mg Walnut
Zinc 3.09mg 0.26mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 43mg Walnut
Sodium 2mg 9mg Walnut
Vitamin A 20IU 952IU Chili pepper
Vitamin A 1µg 48µg Chili pepper
Vitamin E 0.7mg 0.69mg Walnut
Manganese 3.414mg 0.187mg Walnut
Selenium 4.9µg 0.5µg Walnut
Vitamin B1 0.341mg 0.072mg Walnut
Vitamin B2 0.15mg 0.086mg Walnut
Vitamin B3 1.125mg 1.244mg Chili pepper
Vitamin B5 0.57mg 0.201mg Walnut
Vitamin B6 0.537mg 0.506mg Walnut
Vitamin K 2.7µg 14µg Chili pepper
Folate 98µg 23µg Walnut
Choline 39.2mg 10.9mg Walnut
Saturated Fat 6.126g 0.042g Chili pepper
Monounsaturated Fat 8.933g 0.024g Walnut
Polyunsaturated fat 47.174g 0.239g Walnut
Tryptophan 0.17mg 0.026mg Walnut
Threonine 0.596mg 0.074mg Walnut
Isoleucine 0.625mg 0.065mg Walnut
Leucine 1.17mg 0.105mg Walnut
Lysine 0.424mg 0.089mg Walnut
Methionine 0.236mg 0.024mg Walnut
Phenylalanine 0.711mg 0.062mg Walnut
Valine 0.753mg 0.084mg Walnut
Histidine 0.391mg 0.041mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Chili pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Walnut
61%
Chili pepper
Minerals Daily Need Coverage Score
152%
Walnut
18%
Chili pepper

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 2.69g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated Fat?
Chili pepper
Chili pepper is lower in Saturated Fat (difference - 6.084g)
Which food is cheaper?
Chili pepper
Chili pepper is cheaper (difference - $4.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.