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Walnut vs. Puff pastry — In-Depth Nutrition Comparison

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What are the main differences between walnut and puff pastry?

  • Walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, zinc, fiber, and vitamin B5, yet puff pastry is richer in selenium and vitamin B3.
  • Walnut's daily need coverage for copper is 163% higher.
  • Walnut has a lower glycemic index than puff pastry.

We used Nuts, walnuts, english and Puff pastry, frozen, ready-to-bake, baked types in this comparison.

Infographic

Walnut vs Puff pastry 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
9
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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +887.5%
Contains more CalciumCalcium +880%
Contains more PotassiumPotassium +611.3%
Contains more IronIron +11.9%
Contains more CopperCopper +1279.1%
Contains more ZincZinc +472.2%
Contains more PhosphorusPhosphorus +476.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +589.7%
Contains more SeleniumSelenium +400%

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
7
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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2726.3%
Contains more FolateFolate +78.2%
Contains more CholineCholine +532.3%
Contains more Vitamin B2Vitamin B2 +72%
Contains more Vitamin B3Vitamin B3 +237.8%
Contains more Vitamin KVitamin K +503.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.323mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +105.8%
Contains more FatsFats +69.4%
Contains more OtherOther +78%
Contains more CarbsCarbs +233.3%
Contains more WaterWater +81.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains more Poly. FatPolyunsaturated fat +112.2%
Contains less Sat. FatSaturated fat -10.2%
~equal in Monounsaturated fat ~8.828g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Puff pastry DV% diff.
Polyunsaturated fat 47.174g 22.228g 166%
Copper 1.586mg 0.115mg 163%
Manganese 3.414mg 0.495mg 127%
Fats 65.21g 38.5g 41%
Phosphorus 346mg 60mg 41%
Vitamin B6 0.537mg 0.019mg 40%
Selenium 4.9µg 24.5µg 36%
Magnesium 158mg 16mg 34%
Zinc 3.09mg 0.54mg 23%
Fiber 6.7g 1.5g 21%
Vitamin B3 1.125mg 3.8mg 17%
Protein 15.23g 7.4g 16%
Vitamin B5 0.57mg 0mg 11%
Folate 98µg 55µg 11%
Potassium 441mg 62mg 11%
Sodium 2mg 253mg 11%
Vitamin K 2.7µg 16.3µg 11%
Carbs 13.71g 45.7g 11%
Calcium 98mg 10mg 9%
Vitamin B2 0.15mg 0.258mg 8%
Choline 39.2mg 6.2mg 6%
Calories 654kcal 558kcal 5%
Iron 2.91mg 2.6mg 4%
Saturated fat 6.126g 5.502g 3%
Vitamin B1 0.341mg 0.323mg 2%
Vitamin C 1.3mg 0mg 1%
Vitamin E 0.7mg 0.55mg 1%
Net carbs 7.01g 44.2g N/A
Sugar 2.61g 0.75g N/A
Starch 0.06g 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 8.933g 8.828g 0%
Tryptophan 0.17mg 0.086mg 0%
Threonine 0.596mg 0.198mg 0%
Isoleucine 0.625mg 0.275mg 0%
Leucine 1.17mg 0.514mg 0%
Lysine 0.424mg 0.144mg 0%
Methionine 0.236mg 0.131mg 0%
Phenylalanine 0.711mg 0.367mg 0%
Valine 0.753mg 0.312mg 0%
Histidine 0.391mg 0.158mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Puff pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Walnut
24%
Puff pastry
Minerals Daily Need Coverage Score
152%
Walnut
43%
Puff pastry

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 251mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 1.86g)
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 0.624g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.