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Walnut vs. Sour cherry — In-Depth Nutrition Comparison

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What are the differences between walnut and sour cherries?

  • Walnut is richer than sour cherries in manganese, phosphorus, vitamin B6, magnesium, iron, zinc, vitamin B1, fiber, vitamin B5, and potassium.
  • Walnut's daily need coverage for manganese is 146% more.
  • Walnut has 44 times more zinc than sour cherries. While walnut has 3.09mg of zinc, sour cherries have only 0.07mg.
  • The glycemic index of walnut is lower.

We used Nuts, walnuts, english and Cherries, sour, canned, water pack, drained types in this article.

Infographic

Walnut vs Sour cherry 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.
Walnut
10
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 5.7% 3.3% 10% 24% 0% 1.9% 6.9% 0.52% 7.7% 0%
Contains more MagnesiumMagnesium +1875%
Contains more CalciumCalcium +790.9%
Contains more PotassiumPotassium +283.5%
Contains more IronIron +354.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +4314.3%
Contains more PhosphorusPhosphorus +2062.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +5686.4%
Contains more SeleniumSelenium +∞%

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
10
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 1% 0% 0% 0% 6.3% 15% 4.9% 2.5% 11% 0% 20% 0% 0%
Contains more Vitamin CVitamin C +333.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1264%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +332.7%
Contains more Vitamin B5Vitamin B5 +1290.2%
Contains more Vitamin B6Vitamin B6 +1042.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Sour cherry DV% diff.
Polyunsaturated fat 47.174g 314%
Copper 1.586mg 176%
Manganese 3.414mg 0.059mg 146%
Fats 65.21g 0.21g 100%
Phosphorus 346mg 16mg 47%
Vitamin B6 0.537mg 0.047mg 38%
Magnesium 158mg 8mg 36%
Calories 654kcal 42kcal 31%
Protein 15.23g 0.69g 29%
Saturated fat 6.126g 28%
Iron 2.91mg 0.64mg 28%
Zinc 3.09mg 0.07mg 27%
Vitamin B1 0.341mg 0.025mg 26%
Folate 98µg 25%
Monounsaturated fat 8.933g 22%
Fiber 6.7g 1.2g 22%
Vitamin B5 0.57mg 0.041mg 11%
Potassium 441mg 115mg 10%
Selenium 4.9µg 9%
Calcium 98mg 11mg 9%
Choline 39.2mg 7%
Vitamin B2 0.15mg 0.065mg 7%
Vitamin E 0.7mg 5%
Vitamin B3 1.125mg 0.26mg 5%
Vitamin K 2.7µg 8.1µg 5%
Fructose 0.09g 2.79g 3%
Carbs 13.71g 10.45g 1%
Vitamin C 1.3mg 0.3mg 1%
Net carbs 7.01g 9.25g N/A
Sugar 2.61g 6.99g N/A
Starch 0.06g 0%
Sodium 2mg 4mg 0%
Vitamin A 1µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
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
10% 88%
Protein: 0.69 g
Fats: 0.21 g
Carbs: 10.45 g
Water: 88.31 g
Other: 0.34 g
Contains more ProteinProtein +2107.2%
Contains more FatsFats +30952.4%
Contains more CarbsCarbs +31.2%
Contains more OtherOther +423.5%
Contains more WaterWater +2069.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
60% 40%
Starch: 0 g
Sucrose: 0.01 g
Glucose: 4.19 g
Fructose: 2.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +24200%
Contains more GlucoseGlucose +5137.5%
Contains more FructoseFructose +3000%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Sour cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167769/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.