Walnut vs. Pilaf — In-Depth Nutrition Comparison
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What are the differences between walnut and pilaf?
- Walnut is higher in copper, manganese, magnesium, phosphorus, and fiber, yet pilaf is higher in selenium, vitamin B3, and folate.
- Walnut's daily need coverage for copper is 158% more.
- Walnut has 20 times more saturated fat than pilaf. While walnut has 6.126g of saturated fat, pilaf has only 0.307g.
- The glycemic index of walnut is lower.
We used Nuts, walnuts, english and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this article.
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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.
| Contains more MagnesiumMagnesium | +393.8% |
| Contains more CalciumCalcium | +18.1% |
| Contains more PotassiumPotassium | +134.6% |
| Contains more IronIron | +19.3% |
| Contains more CopperCopper | +855.4% |
| Contains more ZincZinc | +205.9% |
| Contains more PhosphorusPhosphorus | +124.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +287.1% |
| Contains more SeleniumSelenium | +561.2% |
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.
| Contains more Vitamin EVitamin E | +1650% |
| Contains more Vitamin B2Vitamin B2 | +72.4% |
| Contains more Vitamin B6Vitamin B6 | +34.3% |
| Contains more Vitamin KVitamin K | +440% |
| Contains more CholineCholine | +124% |
| Contains more Vitamin CVitamin C | +215.4% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin B1Vitamin B1 | +76.8% |
| Contains more Vitamin B3Vitamin B3 | +444.6% |
| Contains more Vitamin B5Vitamin B5 | +25.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +116.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.377g | 312% |
| Copper | 1.586mg | 0.166mg | 158% |
| Manganese | 3.414mg | 0.882mg | 110% |
| Fats | 65.21g | 1.37g | 98% |
| Sodium | 2mg | 1303mg | 57% |
| Selenium | 4.9µg | 32.4µg | 50% |
| Vitamin B3 | 1.125mg | 6.127mg | 31% |
| Magnesium | 158mg | 32mg | 30% |
| Folate | 98µg | 212µg | 29% |
| Starch | 0.06g | 71.23g | 29% |
| Phosphorus | 346mg | 154mg | 27% |
| Saturated fat | 6.126g | 0.307g | 26% |
| Fiber | 6.7g | 1.2g | 22% |
| Vitamin B1 | 0.341mg | 0.603mg | 22% |
| Carbs | 13.71g | 76.31g | 21% |
| Monounsaturated fat | 8.933g | 0.373g | 21% |
| Zinc | 3.09mg | 1.01mg | 19% |
| Calories | 654kcal | 359kcal | 15% |
| Vitamin B6 | 0.537mg | 0.4mg | 11% |
| Protein | 15.23g | 10.42g | 10% |
| Potassium | 441mg | 188mg | 7% |
| Iron | 2.91mg | 2.44mg | 6% |
| Vitamin B2 | 0.15mg | 0.087mg | 5% |
| Choline | 39.2mg | 17.5mg | 4% |
| Vitamin E | 0.7mg | 0.04mg | 4% |
| Vitamin C | 1.3mg | 4.1mg | 3% |
| Vitamin B5 | 0.57mg | 0.715mg | 3% |
| Vitamin K | 2.7µg | 0.5µg | 2% |
| Calcium | 98mg | 83mg | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Net carbs | 7.01g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 2.61g | 1.53g | N/A |
| Vitamin A | 1µg | 4µg | 0% |
| Tryptophan | 0.17mg | 0.086mg | 0% |
| Threonine | 0.596mg | 0.221mg | 0% |
| Isoleucine | 0.625mg | 0.279mg | 0% |
| Leucine | 1.17mg | 0.523mg | 0% |
| Lysine | 0.424mg | 0.189mg | 0% |
| Methionine | 0.236mg | 0.145mg | 0% |
| Phenylalanine | 0.711mg | 0.32mg | 0% |
| Valine | 0.753mg | 0.374mg | 0% |
| Histidine | 0.391mg | 0.15mg | 0% |
| Fructose | 0.09g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +46.2% |
| Contains more FatsFats | +4659.9% |
| Contains more CarbsCarbs | +456.6% |
| Contains more WaterWater | +97.5% |
| Contains more OtherOther | +116.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2294.9% |
| Contains more Poly. FatPolyunsaturated fat | +12413% |
| Contains less Sat. FatSaturated fat | -95% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +710% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +118616.7% |
| Contains more GlucoseGlucose | +25% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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