Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Walnut vs Seed - In-Depth Nutrition Comparison

Compare

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

Walnut vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
3
:
5
Seed
Contains less Sodium -87.5%
Contains more Copper +71.6%
Contains more Calcium +543.9%
Contains more Iron +165.3%
Contains more Magnesium +112%
Contains more Phosphorus +148.6%
Contains more Zinc +48.2%
Equal in Potassium - 407
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains less Sodium -87.5%
Contains more Copper +71.6%
Contains more Calcium +543.9%
Contains more Iron +165.3%
Contains more Magnesium +112%
Contains more Phosphorus +148.6%
Contains more Zinc +48.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
6
:
5
Seed
Contains more Vitamin E +40%
Contains more Folate +100%
Contains more Vitamin A +170%
Contains more Vitamin C +23.1%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +684.9%
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin E +40%
Contains more Folate +100%
Contains more Vitamin A +170%
Contains more Vitamin C +23.1%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +684.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Walnut Seed
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Seed Opinion
Net carbs 7.01g 7.72g Seed
Protein 15.23g 16.54g Seed
Fats 65.21g 30.74g Walnut
Carbs 13.71g 42.12g Seed
Calories 654kcal 486kcal Walnut
Starch 0.06g g Walnut
Fructose 0.09g g Walnut
Sugar 2.61g g Seed
Fiber 6.7g 34.4g Seed
Calcium 98mg 631mg Seed
Iron 2.91mg 7.72mg Seed
Magnesium 158mg 335mg Seed
Phosphorus 346mg 860mg Seed
Potassium 441mg 407mg Walnut
Sodium 2mg 16mg Walnut
Zinc 3.09mg 4.58mg Seed
Copper 1.586mg 0.924mg Walnut
Vitamin A 20IU 54IU Seed
Vitamin E 0.7mg 0.5mg Walnut
Vitamin D 0IU IU Walnut
Vitamin D 0µg µg Walnut
Vitamin C 1.3mg 1.6mg Seed
Vitamin B1 0.341mg 0.62mg Seed
Vitamin B2 0.15mg 0.17mg Seed
Vitamin B3 1.125mg 8.83mg Seed
Vitamin B5 0.57mg mg Walnut
Vitamin B6 0.537mg mg Walnut
Folate 98µg 49µg Walnut
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Walnut
Tryptophan 0.17mg 0.436mg Seed
Threonine 0.596mg 0.709mg Seed
Isoleucine 0.625mg 0.801mg Seed
Leucine 1.17mg 1.371mg Seed
Lysine 0.424mg 0.97mg Seed
Methionine 0.236mg 0.588mg Seed
Phenylalanine 0.711mg 1.016mg Seed
Valine 0.753mg 0.95mg Seed
Histidine 0.391mg 0.531mg Seed
Cholesterol 0mg 0mg
Trans Fat g 0.14g Walnut
Saturated Fat 6.126g 3.33g Seed
Monounsaturated Fat 8.933g 2.309g Walnut
Polyunsaturated fat 47.174g 23.665g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Walnut
35
Seed
Mineral Summary Score
131
Walnut
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
91%
Walnut
99%
Seed
Carbohydrates
14%
Walnut
42%
Seed
Fats
301%
Walnut
142%
Seed

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 2.796g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $5)
Which food is richer in minerals?
Seed
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.