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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
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
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% 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 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

All nutrients comparison - raw data values

Nutrient Walnut Garlic powder DV% diff.
Polyunsaturated fat 47.174g 0.178g 313%
Copper 1.586mg 0.533mg 117%
Manganese 3.414mg 0.979mg 106%
Fats 65.21g 0.73g 99%
Vitamin B6 0.537mg 1.654mg 86%
Selenium 4.9µg 23.9µg 35%
Iron 2.91mg 5.65mg 34%
Saturated fat 6.126g 0.249g 27%
Monounsaturated fat 8.933g 0.115g 22%
Potassium 441mg 1193mg 22%
Carbs 13.71g 72.73g 20%
Magnesium 158mg 77mg 19%
Calories 654kcal 331kcal 16%
Folate 98µg 47µg 13%
Phosphorus 346mg 414mg 10%
Fiber 6.7g 9g 9%
Vitamin B1 0.341mg 0.435mg 8%
Choline 39.2mg 67.5mg 5%
Sodium 2mg 60mg 3%
Vitamin B5 0.57mg 0.743mg 3%
Protein 15.23g 16.55g 3%
Vitamin K 2.7µg 0.4µg 2%
Calcium 98mg 79mg 2%
Vitamin B3 1.125mg 0.796mg 2%
Vitamin B2 0.15mg 0.141mg 1%
Zinc 3.09mg 2.99mg 1%
Vitamin C 1.3mg 1.2mg 0%
Net carbs 7.01g 63.73g N/A
Sugar 2.61g 2.43g N/A
Starch 0.06g 0%
Vitamin E 0.7mg 0.67mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0.121mg 0%
Threonine 0.596mg 0.374mg 0%
Isoleucine 0.625mg 0.414mg 0%
Leucine 1.17mg 0.728mg 0%
Lysine 0.424mg 0.768mg 0%
Methionine 0.236mg 0.111mg 0%
Phenylalanine 0.711mg 0.525mg 0%
Valine 0.753mg 0.667mg 0%
Histidine 0.391mg 0.263mg 0%
Fructose 0.09g 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
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
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

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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. 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.