Walnut vs. Seed — In-Depth Nutrition Comparison
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Differences between Walnut and Seed
- Walnut has more Copper, and Manganese, while Seed has more Fiber, Selenium, Phosphorus, Iron, Calcium, Vitamin B3, Magnesium, and Vitamin B1.
- Seed's daily need coverage for Fiber is 111% higher.
- Seed contains 2 times less Copper than Walnut. Walnut contains 1.586mg of Copper, while Seed contains 0.924mg.
The food types used in this comparison are Nuts, walnuts, english and Seeds, chia seeds, dried.
Infographic
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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
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Sodium
-87.5%
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Copper
+71.6%
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Manganese
+25.4%
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Calcium
+543.9%
Contains
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Iron
+165.3%
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Magnesium
+112%
Contains
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Phosphorus
+148.6%
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Zinc
+48.2%
Contains
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Selenium
+1026.5%
Equal in Potassium - 407
Contains
less
Sodium
-87.5%
Contains
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Copper
+71.6%
Contains
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Manganese
+25.4%
Contains
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Calcium
+543.9%
Contains
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Iron
+165.3%
Contains
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Magnesium
+112%
Contains
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Phosphorus
+148.6%
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Zinc
+48.2%
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Selenium
+1026.5%
Equal in Potassium - 407
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
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Vitamin E
+40%
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Folate
+100%
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Vitamin A
+170%
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Vitamin C
+23.1%
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Vitamin B1
+81.8%
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Vitamin B2
+13.3%
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Vitamin B3
+684.9%
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Vitamin E
+40%
Contains
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Folate
+100%
Contains
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Vitamin A
+170%
Contains
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Vitamin C
+23.1%
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Vitamin B1
+81.8%
Contains
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Vitamin B2
+13.3%
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Vitamin B3
+684.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+112.1%
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Carbs
+207.2%
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Water
+42.5%
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Other
+169.7%
Equal in Protein - 16.54
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Fats
+112.1%
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Carbs
+207.2%
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Water
+42.5%
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Other
+169.7%
Equal in Protein - 16.54
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+286.9%
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Polyunsaturated fat
+99.3%
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Saturated Fat
-45.6%
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Monounsaturated Fat
+286.9%
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Polyunsaturated fat
+99.3%
Contains
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Saturated Fat
-45.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.01g | 7.72g |
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| Protein | 15.23g | 16.54g |
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| Fats | 65.21g | 30.74g |
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| Carbs | 13.71g | 42.12g |
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| Calories | 654kcal | 486kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 2.61g |
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| Fiber | 6.7g | 34.4g |
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| Calcium | 98mg | 631mg |
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| Iron | 2.91mg | 7.72mg |
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| Magnesium | 158mg | 335mg |
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| Phosphorus | 346mg | 860mg |
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| Potassium | 441mg | 407mg |
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| Sodium | 2mg | 16mg |
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| Zinc | 3.09mg | 4.58mg |
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| Copper | 1.586mg | 0.924mg |
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| Manganese | 3.414mg | 2.723mg |
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| Selenium | 4.9µg | 55.2µg |
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| Vitamin A | 20IU | 54IU |
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| Vitamin A RAE | 1µg |
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| Vitamin E | 0.7mg | 0.5mg |
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| Vitamin C | 1.3mg | 1.6mg |
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| Vitamin B1 | 0.341mg | 0.62mg |
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| Vitamin B2 | 0.15mg | 0.17mg |
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| Vitamin B3 | 1.125mg | 8.83mg |
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| Vitamin B5 | 0.57mg |
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| Vitamin B6 | 0.537mg |
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| Folate | 98µg | 49µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.17mg | 0.436mg |
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| Threonine | 0.596mg | 0.709mg |
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| Isoleucine | 0.625mg | 0.801mg |
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| Leucine | 1.17mg | 1.371mg |
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| Lysine | 0.424mg | 0.97mg |
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| Methionine | 0.236mg | 0.588mg |
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| Phenylalanine | 0.711mg | 1.016mg |
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| Valine | 0.753mg | 0.95mg |
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| Histidine | 0.391mg | 0.531mg |
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| Trans Fat | 0.14g |
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| Saturated Fat | 6.126g | 3.33g |
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| Monounsaturated Fat | 8.933g | 2.309g |
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| Polyunsaturated fat | 47.174g | 23.665g |
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| Omega-6 - Linoleic acid | 5.835g |
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| Omega-3 - ALA | 17.83g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
152%
221%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Seed is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Seed is lower in Saturated Fat (difference - 2.796g)
Which food is cheaper?
Seed is cheaper (difference - $5)
Which food is richer in minerals?
Seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.