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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.
Contains more Calcium +24.1%
Contains more Magnesium +105.2%
Contains less Sodium -96.7%
Contains more Copper +197.6%
Contains more Manganese +248.7%
Contains more Iron +94.2%
Contains more Phosphorus +19.7%
Contains more Potassium +170.5%
Contains more Selenium +387.8%
Equal in Zinc - 2.99
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 212% 55% 178% 106% 8% 82% 178% 128% 131%
Contains more Calcium +24.1%
Contains more Magnesium +105.2%
Contains less Sodium -96.7%
Contains more Copper +197.6%
Contains more Manganese +248.7%
Contains more Iron +94.2%
Contains more Phosphorus +19.7%
Contains more Potassium +170.5%
Contains more Selenium +387.8%
Equal in Zinc - 2.99

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +41.3%
Contains more Folate +108.5%
Contains more Vitamin K +575%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B6 +208%
Equal in Vitamin E - 0.67
Equal in Vitamin C - 1.2
Equal in Vitamin B2 - 0.141
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 0% 14% 0% 4% 109% 33% 15% 45% 382% 36% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +41.3%
Contains more Folate +108.5%
Contains more Vitamin K +575%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B6 +208%
Equal in Vitamin E - 0.67
Equal in Vitamin C - 1.2
Equal in Vitamin B2 - 0.141

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +8832.9%
Contains more Carbs +430.5%
Contains more Water +58.5%
Contains more Other +98.9%
Equal in Protein - 16.55
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 Fats +8832.9%
Contains more Carbs +430.5%
Contains more Water +58.5%
Contains more Other +98.9%
Equal in Protein - 16.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +7667.8%
Contains more Polyunsaturated fat +26402.2%
Contains less Saturated Fat -95.9%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
46% 21% 33%
Saturated Fat: 0.249 g
Monounsaturated Fat: 0.115 g
Polyunsaturated fat: 0.178 g
Contains more Monounsaturated Fat +7667.8%
Contains more Polyunsaturated fat +26402.2%
Contains less Saturated Fat -95.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +18.5%
Contains more Glucose +14.3%
Contains more Fructose +244.4%
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 Starch +∞%
Contains more Sucrose +18.5%
Contains more Glucose +14.3%
Contains more Fructose +244.4%

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
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Walnut Garlic powder Opinion
Net carbs 7.01g 63.73g Garlic powder
Protein 15.23g 16.55g Garlic powder
Fats 65.21g 0.73g Walnut
Carbs 13.71g 72.73g Garlic powder
Calories 654kcal 331kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g 0.31g Garlic powder
Sugar 2.61g 2.43g Garlic powder
Fiber 6.7g 9g Garlic powder
Calcium 98mg 79mg Walnut
Iron 2.91mg 5.65mg Garlic powder
Magnesium 158mg 77mg Walnut
Phosphorus 346mg 414mg Garlic powder
Potassium 441mg 1193mg Garlic powder
Sodium 2mg 60mg Walnut
Zinc 3.09mg 2.99mg Walnut
Copper 1.586mg 0.533mg Walnut
Manganese 3.414mg 0.979mg Walnut
Selenium 4.9µg 23.9µg Garlic powder
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.67mg Walnut
Vitamin C 1.3mg 1.2mg Walnut
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
Folate 98µg 47µg Walnut
Vitamin K 2.7µg 0.4µg 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
Saturated Fat 6.126g 0.249g Garlic powder
Monounsaturated Fat 8.933g 0.115g Walnut
Polyunsaturated fat 47.174g 0.178g Walnut
Omega-6 - Eicosadienoic acid 0g 0.022g Garlic powder
Omega-3 - ALA 0.012g Garlic powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Garlic powder
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
53%
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 richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
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.

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.