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Walnut vs. Rice pudding — In-Depth Nutrition Comparison

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Summary of differences between walnut and rice pudding

  • Rice pudding has less copper, manganese, vitamin B6, phosphorus, magnesium, iron, fiber, zinc, and folate than walnut.
  • Walnut covers your daily need for copper, 174% more than rice pudding.
  • Walnut has 67 times more fiber than rice pudding. While walnut has 6.7g of fiber, rice pudding has only 0.1g.
  • Rice pudding has less saturated fat.
  • The glycemic index of rice pudding is higher.

These are the specific foods used in this comparison Nuts, walnuts, english and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Walnut vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +1115.4%
Contains more PotassiumPotassium +239.2%
Contains more IronIron +686.5%
Contains more CopperCopper +8711.1%
Contains more ZincZinc +713.2%
Contains more PhosphorusPhosphorus +297.7%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +5889.5%
Contains more SeleniumSelenium +157.9%
~equal in Calcium ~105mg

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
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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +85.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +354.7%
Contains more Vitamin B3Vitamin B3 +154%
Contains more Vitamin B5Vitamin B5 +97.9%
Contains more Vitamin B6Vitamin B6 +1434.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2350%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.141mg

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
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +362.9%
Contains more FatsFats +3900.6%
Contains more OtherOther +111.9%
Contains more CarbsCarbs +51.8%
Contains more WaterWater +1704.2%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +1925.6%
Contains more Poly. FatPolyunsaturated fat +78523.3%
Contains less Sat. FatSaturated fat -84.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Rice pudding
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Walnut Rice pudding DV% diff.
Polyunsaturated fat 47.174g 0.06g 314%
Copper 1.586mg 0.018mg 174%
Manganese 3.414mg 0.057mg 146%
Fats 65.21g 1.63g 98%
Vitamin B6 0.537mg 0.035mg 39%
Phosphorus 346mg 87mg 37%
Magnesium 158mg 13mg 35%
Iron 2.91mg 0.37mg 32%
Calories 654kcal 111kcal 27%
Fiber 6.7g 0.1g 26%
Zinc 3.09mg 0.38mg 25%
Protein 15.23g 3.29g 24%
Folate 98µg 4µg 24%
Saturated fat 6.126g 0.967g 23%
Vitamin B1 0.341mg 0.075mg 22%
Monounsaturated fat 8.933g 0.441g 21%
Vitamin B12 0µg 0.24µg 10%
Potassium 441mg 130mg 9%
Choline 39.2mg 7%
Vitamin B5 0.57mg 0.288mg 6%
Selenium 4.9µg 1.9µg 5%
Vitamin A 1µg 46µg 5%
Sodium 2mg 109mg 5%
Vitamin E 0.7mg 5%
Vitamin D 0µg 0.8µg 4%
Vitamin B3 1.125mg 0.443mg 4%
Vitamin D 0IU 34IU 4%
Vitamin K 2.7µg 2%
Cholesterol 0mg 6mg 2%
Carbs 13.71g 20.81g 2%
Calcium 98mg 105mg 1%
Vitamin B2 0.15mg 0.141mg 1%
Vitamin C 1.3mg 0.7mg 1%
Net carbs 7.01g 20.71g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.039mg 0%
Threonine 0.596mg 0.126mg 0%
Isoleucine 0.625mg 0.169mg 0%
Leucine 1.17mg 0.273mg 0%
Lysine 0.424mg 0.221mg 0%
Methionine 0.236mg 0.07mg 0%
Phenylalanine 0.711mg 0.135mg 0%
Valine 0.753mg 0.187mg 0%
Histidine 0.391mg 0.075mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Rice pudding
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
11%
Rice pudding
Minerals Daily Need Coverage Score
152%
Walnut
15%
Rice pudding

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 107mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 59)
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?
Rice pudding
Rice pudding is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Rice pudding
Rice pudding is lower in Saturated fat (difference - 5.159g)
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $5)

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.