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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 covers 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.

Infographic

Walnut vs Pili nuts 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.
Contains less Sodium -33.3%
Contains more Copper +65.6%
Contains more Manganese +47.6%
Contains more Calcium +48%
Contains more Iron +21.3%
Contains more Magnesium +91.1%
Contains more Phosphorus +66.2%
Contains more Potassium +15%
Equal in Zinc - 2.97
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 133% 216% 247% 45% 1% 81% 320% 302% 0%
Contains less Sodium -33.3%
Contains more Copper +65.6%
Contains more Manganese +47.6%
Contains more Calcium +48%
Contains more Iron +21.3%
Contains more Magnesium +91.1%
Contains more Phosphorus +66.2%
Contains more Potassium +15%
Equal in Zinc - 2.97

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
9
:
Contains more Vitamin C +116.7%
Contains more Vitamin B2 +61.3%
Contains more Vitamin B3 +116.8%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +367%
Contains more Folate +63.3%
Contains more Vitamin A +105%
Contains more Vitamin B1 +167.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 2% 229% 22% 10% 29% 27% 45% 0% 0%
Contains more Vitamin C +116.7%
Contains more Vitamin B2 +61.3%
Contains more Vitamin B3 +116.8%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +367%
Contains more Folate +63.3%
Contains more Vitamin A +105%
Contains more Vitamin B1 +167.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +41%
Contains more Carbs +244.5%
Contains more Water +46.9%
Contains more Fats +22%
Contains more Other +62.9%
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
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 g
Contains more Protein +41%
Contains more Carbs +244.5%
Contains more Water +46.9%
Contains more Fats +22%
Contains more Other +62.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.4%
Contains more Polyunsaturated fat +520.3%
Contains more Monounsaturated Fat +316.8%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
41% 49% 10%
Saturated Fat: 31.184 g
Monounsaturated Fat: 37.229 g
Polyunsaturated fat: 7.605 g
Contains less Saturated Fat -80.4%
Contains more Polyunsaturated fat +520.3%
Contains more Monounsaturated Fat +316.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Pili nuts Opinion
Net carbs 7.01g 3.98g Walnut
Protein 15.23g 10.8g Walnut
Fats 65.21g 79.55g Pili nuts
Carbs 13.71g 3.98g Walnut
Calories 654kcal 719kcal Pili nuts
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Pili nuts
Fiber 6.7g Walnut
Calcium 98mg 145mg Pili nuts
Iron 2.91mg 3.53mg Pili nuts
Magnesium 158mg 302mg Pili nuts
Phosphorus 346mg 575mg Pili nuts
Potassium 441mg 507mg Pili nuts
Sodium 2mg 3mg Walnut
Zinc 3.09mg 2.97mg Walnut
Copper 1.586mg 0.958mg Walnut
Manganese 3.414mg 2.313mg Walnut
Selenium 4.9µg Walnut
Vitamin A 20IU 41IU Pili nuts
Vitamin A RAE 1µg 2µg Pili nuts
Vitamin E 0.7mg Walnut
Vitamin C 1.3mg 0.6mg Walnut
Vitamin B1 0.341mg 0.913mg Pili nuts
Vitamin B2 0.15mg 0.093mg Walnut
Vitamin B3 1.125mg 0.519mg Walnut
Vitamin B5 0.57mg 0.479mg Walnut
Vitamin B6 0.537mg 0.115mg Walnut
Folate 98µg 60µg Walnut
Vitamin K 2.7µg Walnut
Tryptophan 0.17mg 0.189mg Pili nuts
Threonine 0.596mg 0.407mg Walnut
Isoleucine 0.625mg 0.483mg Walnut
Leucine 1.17mg 0.89mg Walnut
Lysine 0.424mg 0.369mg Walnut
Methionine 0.236mg 0.395mg Pili nuts
Phenylalanine 0.711mg 0.497mg Walnut
Valine 0.753mg 0.701mg Walnut
Histidine 0.391mg 0.255mg Walnut
Saturated Fat 6.126g 31.184g Walnut
Monounsaturated Fat 8.933g 37.229g Pili nuts
Polyunsaturated fat 47.174g 7.605g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Pili nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
30%
Pili nuts
Minerals Daily Need Coverage Score
152%
Walnut
139%
Pili nuts

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 25.058g)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Pili nuts
Pili nuts is lower in Sugar (difference - 2.61g)
Which food is lower in glycemic index?
Pili nuts
Pili nuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Pili nuts
Pili nuts is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.