Walnut vs. Pili nuts — In-Depth Nutrition Comparison

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Significant differences between walnut and pili nuts

Walnut has more copper, manganese, vitamin B6, and folate; however, pili nuts are richer in vitamin B1, magnesium, phosphorus, and iron.
Pili nuts cover your daily saturated fat needs 125% more than walnut.
Pili nuts have 5 times less vitamin B6 than walnut. Walnut has 0.537mg of vitamin B6, while pili nuts have 0.115mg.
Walnut contains less saturated fat.

Specific food types used in this comparison are Nuts, walnuts, english and Nuts, pilinuts, dried.

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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.

Walnut

Pili nuts

Contains more CopperCopper	+65.6%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+47.6%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+91.1%
Contains more CalciumCalcium	+48%
Contains more PotassiumPotassium	+15%
Contains more IronIron	+21.3%
Contains more PhosphorusPhosphorus	+66.2%

~equal in Zinc ~2.97mg

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

Pili nuts

Contains more Vitamin CVitamin C	+116.7%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+61.3%
Contains more Vitamin B3Vitamin B3	+116.8%
Contains more Vitamin B5Vitamin B5	+19%
Contains more Vitamin B6Vitamin B6	+367%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+63.3%

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B1Vitamin B1	+167.7%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	47.174g	7.605g	264%
Saturated fat	6.126g	31.184g	114%
Monounsaturated fat	8.933g	37.229g	71%
Copper	1.586mg	0.958mg	70%
Manganese	3.414mg	2.313mg	48%
Vitamin B1	0.341mg	0.913mg	48%
Magnesium	158mg	302mg	34%
Phosphorus	346mg	575mg	33%
Vitamin B6	0.537mg	0.115mg	32%
Fiber	6.7g		27%
Fats	65.21g	79.55g	22%
Folate	98µg	60µg	10%
Protein	15.23g	10.8g	9%
Selenium	4.9µg		9%
Iron	2.91mg	3.53mg	8%
Choline	39.2mg		7%
Calcium	98mg	145mg	5%
Vitamin E	0.7mg		5%
Vitamin B2	0.15mg	0.093mg	4%
Vitamin B3	1.125mg	0.519mg	4%
Calories	654kcal	719kcal	3%
Carbs	13.71g	3.98g	3%
Potassium	441mg	507mg	2%
Vitamin B5	0.57mg	0.479mg	2%
Vitamin K	2.7µg		2%
Vitamin C	1.3mg	0.6mg	1%
Zinc	3.09mg	2.97mg	1%
Protein per 100 calories	2.3g	1.5g	N/A
Calories per 10 g protein	429kcal	666kcal	N/A
Weight per 100 calories	15g	14g	N/A
Unsaturated / Saturated Fat ratio	9.2	1.4	N/A
Net carbs	7.01g	3.98g	N/A
Sugar	2.61g		N/A
Starch	0.06g		0%
Sodium	2mg	3mg	0%
Vitamin A	1µg	2µg	0%
Tryptophan	0.17mg	0.189mg	0%
Threonine	0.596mg	0.407mg	0%
Isoleucine	0.625mg	0.483mg	0%
Leucine	1.17mg	0.89mg	0%
Lysine	0.424mg	0.369mg	0%
Methionine	0.236mg	0.395mg	0%
Phenylalanine	0.711mg	0.497mg	0%
Valine	0.753mg	0.701mg	0%
Histidine	0.391mg	0.255mg	0%
Fructose	0.09g		0%