Walnut vs. Spread — In-Depth Nutrition Comparison
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Significant differences between walnut and spread
- Walnut has more phosphorus, fiber, potassium, and polyunsaturated fat; however, spread is richer in vitamin A, vitamin K, and vitamin E.
- Spread covers your daily vitamin A needs 89% more than walnut.
- Spread contains less sugar.
Specific food types used in this comparison are Nuts, walnuts, english and Margarine-like spread, SMART BEAT Super Light without saturated fat.
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +3575% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +∞% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +142.9% |
| Contains more Vitamin KVitamin K | +355.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 3.98g | 288% |
| Copper | 1.586mg | 176% | |
| Manganese | 3.414mg | 148% | |
| Fats | 65.21g | 17.1g | 74% |
| Phosphorus | 346mg | 0mg | 49% |
| Vitamin B6 | 0.537mg | 41% | |
| Magnesium | 158mg | 38% | |
| Iron | 2.91mg | 36% | |
| Sodium | 2mg | 755mg | 33% |
| Protein | 15.23g | 0g | 30% |
| Vitamin B1 | 0.341mg | 28% | |
| Zinc | 3.09mg | 28% | |
| Fiber | 6.7g | 0g | 27% |
| Folate | 98µg | 25% | |
| Calories | 654kcal | 158kcal | 25% |
| Saturated fat | 6.126g | 2.22g | 18% |
| Potassium | 441mg | 12mg | 13% |
| Vitamin B2 | 0.15mg | 12% | |
| Vitamin B5 | 0.57mg | 11% | |
| Calcium | 98mg | 10% | |
| Selenium | 4.9µg | 9% | |
| Vitamin K | 2.7µg | 12.3µg | 8% |
| Choline | 39.2mg | 7% | |
| Vitamin E | 0.7mg | 1.7mg | 7% |
| Vitamin B3 | 1.125mg | 7% | |
| Carbs | 13.71g | 0g | 5% |
| Monounsaturated fat | 8.933g | 7.6g | 3% |
| Vitamin C | 1.3mg | 1% | |
| Net carbs | 7.01g | 0g | N/A |
| Sugar | 2.61g | 0g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 0% | |
| Trans fat | 2.45g | N/A | |
| 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% | |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +281.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +1886% |
| Contains more OtherOther | +16.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +17.5% |
| Contains more Poly. FatPolyunsaturated fat | +1085.3% |
| Contains less Sat. FatSaturated fat | -63.8% |
