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Walnut vs. Garlic powder — In-Depth Nutrition Comparison

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A recap on differences between Walnut and Garlic powder

  • Walnut has more Copper, Manganese, Magnesium, and Folate, however, Garlic powder is higher in Vitamin B6, Selenium, Iron, Potassium, and Phosphorus.
  • Walnut covers your daily Copper needs 117% more than Garlic powder.
  • Garlic powder contains 25 times less Saturated Fat than Walnut. Walnut contains 6.126g of Saturated Fat, while Garlic powder contains 0.249g.

Food varieties used in this article are Nuts, walnuts, english and Spices, garlic powder.

Infographic

Walnut vs Garlic powder 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
5
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more MagnesiumMagnesium +105.2%
Contains more CalciumCalcium +24.1%
Contains more CopperCopper +197.6%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +248.7%
Contains more PotassiumPotassium +170.5%
Contains more IronIron +94.2%
Contains more PhosphorusPhosphorus +19.7%
Contains more SeleniumSelenium +387.8%
~equal in Zinc ~2.99mg

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
4
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% 1.2% 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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin KVitamin K +575%
Contains more FolateFolate +108.5%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more Vitamin B6Vitamin B6 +208%
Contains more CholineCholine +72.2%
~equal in Vitamin C ~1.2mg
~equal in Vitamin E ~0.67mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
1
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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more FatsFats +8832.9%
Contains more CarbsCarbs +430.5%
Contains more WaterWater +58.5%
Contains more OtherOther +98.9%
~equal in Protein ~16.55g

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
46% 21% 33%
Saturated Fat: Sat. Fat 0.249 g
Monounsaturated Fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated Fat +7667.8%
Contains more Poly. FatPolyunsaturated fat +26402.2%
Contains less Sat. FatSaturated Fat -95.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
3
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
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +18.5%
Contains more GlucoseGlucose +14.3%
Contains more FructoseFructose +244.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Garlic powder Opinion
Calories 654kcal 331kcal Walnut
Protein 15.23g 16.55g Garlic powder
Fats 65.21g 0.73g Walnut
Vitamin C 1.3mg 1.2mg Walnut
Net carbs 7.01g 63.73g Garlic powder
Carbs 13.71g 72.73g Garlic powder
Magnesium 158mg 77mg Walnut
Calcium 98mg 79mg Walnut
Potassium 441mg 1193mg Garlic powder
Iron 2.91mg 5.65mg Garlic powder
Sugar 2.61g 2.43g Garlic powder
Fiber 6.7g 9g Garlic powder
Copper 1.586mg 0.533mg Walnut
Zinc 3.09mg 2.99mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 414mg Garlic powder
Sodium 2mg 60mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A 1µg 0µg Walnut
Vitamin E 0.7mg 0.67mg Walnut
Manganese 3.414mg 0.979mg Walnut
Selenium 4.9µg 23.9µg Garlic powder
Vitamin B1 0.341mg 0.435mg Garlic powder
Vitamin B2 0.15mg 0.141mg Walnut
Vitamin B3 1.125mg 0.796mg Walnut
Vitamin B5 0.57mg 0.743mg Garlic powder
Vitamin B6 0.537mg 1.654mg Garlic powder
Vitamin K 2.7µg 0.4µg Walnut
Folate 98µg 47µg Walnut
Choline 39.2mg 67.5mg Garlic powder
Saturated Fat 6.126g 0.249g Garlic powder
Monounsaturated Fat 8.933g 0.115g Walnut
Polyunsaturated fat 47.174g 0.178g Walnut
Tryptophan 0.17mg 0.121mg Walnut
Threonine 0.596mg 0.374mg Walnut
Isoleucine 0.625mg 0.414mg Walnut
Leucine 1.17mg 0.728mg Walnut
Lysine 0.424mg 0.768mg Garlic powder
Methionine 0.236mg 0.111mg Walnut
Phenylalanine 0.711mg 0.525mg Walnut
Valine 0.753mg 0.667mg Walnut
Histidine 0.391mg 0.263mg Walnut
Fructose 0.09g 0.31g Garlic powder
Omega-3 - ALA 0.012g Garlic powder
Omega-6 - Eicosadienoic acid 0g 0.022g Garlic powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Garlic powder
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
52%
Garlic powder
Minerals Daily Need Coverage Score
152%
Walnut
110%
Garlic powder

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Garlic powder
Garlic powder is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Garlic powder
Garlic powder is lower in Saturated Fat (difference - 5.877g)
Which food is cheaper?
Garlic powder
Garlic powder is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.