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  6. Walnut vs. Chili pepper

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 for 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.
  • Walnut has a lower glycemic index than chili pepper.

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
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
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% 0.33% 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% 16% 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 +4700%
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

All nutrients comparison - raw data values

Nutrient Walnut Chili pepper DV% diff.
Polyunsaturated fat 47.174g 0.239g 313%
Copper 1.586mg 0.129mg 162%
Vitamin C 1.3mg 143.7mg 158%
Manganese 3.414mg 0.187mg 140%
Fats 65.21g 0.44g 100%
Phosphorus 346mg 43mg 43%
Magnesium 158mg 23mg 32%
Calories 654kcal 40kcal 31%
Saturated fat 6.126g 0.042g 28%
Protein 15.23g 1.87g 27%
Zinc 3.09mg 0.26mg 26%
Iron 2.91mg 1.03mg 24%
Monounsaturated fat 8.933g 0.024g 22%
Vitamin B1 0.341mg 0.072mg 22%
Fiber 6.7g 1.5g 21%
Folate 98µg 23µg 19%
Vitamin K 2.7µg 14µg 9%
Selenium 4.9µg 0.5µg 8%
Calcium 98mg 14mg 8%
Vitamin B5 0.57mg 0.201mg 7%
Choline 39.2mg 10.9mg 5%
Vitamin A 1µg 48µg 5%
Vitamin B2 0.15mg 0.086mg 5%
Potassium 441mg 322mg 4%
Carbs 13.71g 8.81g 2%
Vitamin B6 0.537mg 0.506mg 2%
Vitamin B3 1.125mg 1.244mg 1%
Net carbs 7.01g 7.31g N/A
Sugar 2.61g 5.3g N/A
Starch 0.06g 0%
Sodium 2mg 9mg 0%
Vitamin E 0.7mg 0.69mg 0%
Tryptophan 0.17mg 0.026mg 0%
Threonine 0.596mg 0.074mg 0%
Isoleucine 0.625mg 0.065mg 0%
Leucine 1.17mg 0.105mg 0%
Lysine 0.424mg 0.089mg 0%
Methionine 0.236mg 0.024mg 0%
Phenylalanine 0.711mg 0.062mg 0%
Valine 0.753mg 0.084mg 0%
Histidine 0.391mg 0.041mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
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%

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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.