Walnut vs. Potato — In-Depth Nutrition Comparison
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What are the differences between walnut and potatoes?
- Walnut is higher in copper, manganese, phosphorus, magnesium, iron, zinc, vitamin B1, and folate, yet potatoes are higher in vitamin C.
- Walnut's daily need coverage for copper is 164% more.
- Walnut has 245 times more saturated fat than potatoes. While walnut has 6.126g of saturated fat, potatoes have only 0.025g.
- The glycemic index of walnut is lower.
We used Nuts, walnuts, english and Potatoes, flesh, and skin, raw 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 | +587% |
| Contains more CalciumCalcium | +716.7% |
| Contains more IronIron | +259.3% |
| Contains more CopperCopper | +1341.8% |
| Contains more ZincZinc | +930% |
| Contains more PhosphorusPhosphorus | +507% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +1607% |
| Contains more SeleniumSelenium | +1125% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +6900% |
| Contains more Vitamin B1Vitamin B1 | +321% |
| Contains more Vitamin B2Vitamin B2 | +368.8% |
| Contains more Vitamin B5Vitamin B5 | +93.2% |
| Contains more Vitamin B6Vitamin B6 | +80.2% |
| Contains more Vitamin KVitamin K | +35% |
| Contains more FolateFolate | +553.3% |
| Contains more CholineCholine | +224% |
| Contains more Vitamin CVitamin C | +1415.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.042g | 314% |
| Copper | 1.586mg | 0.11mg | 164% |
| Manganese | 3.414mg | 0.2mg | 140% |
| Fats | 65.21g | 0.09g | 100% |
| Phosphorus | 346mg | 57mg | 41% |
| Magnesium | 158mg | 23mg | 32% |
| Calories | 654kcal | 77kcal | 29% |
| Saturated fat | 6.126g | 0.025g | 28% |
| Protein | 15.23g | 2.05g | 26% |
| Iron | 2.91mg | 0.81mg | 26% |
| Zinc | 3.09mg | 0.3mg | 25% |
| Monounsaturated fat | 8.933g | 0.002g | 22% |
| Vitamin B1 | 0.341mg | 0.081mg | 22% |
| Folate | 98µg | 15µg | 21% |
| Vitamin C | 1.3mg | 19.7mg | 20% |
| Vitamin B6 | 0.537mg | 0.298mg | 18% |
| Fiber | 6.7g | 2.1g | 18% |
| Calcium | 98mg | 12mg | 9% |
| Vitamin B2 | 0.15mg | 0.032mg | 9% |
| Selenium | 4.9µg | 0.4µg | 8% |
| Vitamin B5 | 0.57mg | 0.295mg | 6% |
| Starch | 0.06g | 15.29g | 6% |
| Choline | 39.2mg | 12.1mg | 5% |
| Vitamin E | 0.7mg | 0.01mg | 5% |
| Carbs | 13.71g | 17.49g | 1% |
| Vitamin K | 2.7µg | 2µg | 1% |
| Net carbs | 7.01g | 15.39g | N/A |
| Potassium | 441mg | 425mg | 0% |
| Sugar | 2.61g | 0.82g | N/A |
| Sodium | 2mg | 6mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B3 | 1.125mg | 1.061mg | 0% |
| Tryptophan | 0.17mg | 0.021mg | 0% |
| Threonine | 0.596mg | 0.067mg | 0% |
| Isoleucine | 0.625mg | 0.066mg | 0% |
| Leucine | 1.17mg | 0.098mg | 0% |
| Lysine | 0.424mg | 0.107mg | 0% |
| Methionine | 0.236mg | 0.032mg | 0% |
| Phenylalanine | 0.711mg | 0.081mg | 0% |
| Valine | 0.753mg | 0.103mg | 0% |
| Histidine | 0.391mg | 0.035mg | 0% |
| Fructose | 0.09g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +642.9% |
| Contains more FatsFats | +72355.6% |
| Contains more OtherOther | +58.9% |
| Contains more CarbsCarbs | +27.6% |
| Contains more WaterWater | +1847.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +446550% |
| Contains more Poly. FatPolyunsaturated fat | +112219% |
| Contains less Sat. FatSaturated fat | -99.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +1329.4% |
| Contains more StarchStarch | +25383.3% |
| Contains more GlucoseGlucose | +287.5% |
| Contains more FructoseFructose | +188.9% |
~equal in
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Maltose
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Galactose
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