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  6. Walnut vs. Spread

Walnut vs. Spread — In-Depth Nutrition Comparison

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How are Walnut and Spread different?

  • Walnut is richer in Copper, Manganese, Phosphorus, Magnesium, Vitamin B6, Iron, Fiber, and Folate, while Spread is higher in Vitamin B12.
  • Walnut covers your daily need of Copper 162% more than Spread.
  • Walnut contains 131 times more Manganese than Spread. Walnut contains 3.414mg of Manganese, while Spread contains 0.026mg.
  • Walnut is lower in Sodium.

Nuts, walnuts, english and Sandwich spread, pork, beef types were used in this article.

Infographic

Walnut vs Spread 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
9
:
1
Spread
Spread
Contains more Calcium +716.7%
Contains more Iron +268.4%
Contains more Magnesium +1875%
Contains more Phosphorus +486.4%
Contains more Potassium +300.9%
Contains less Sodium -99.8%
Contains more Zinc +202.9%
Contains more Copper +1120%
Contains more Manganese +13030.8%
Contains more Selenium +98%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Contains more Calcium +716.7%
Contains more Iron +268.4%
Contains more Magnesium +1875%
Contains more Phosphorus +486.4%
Contains more Potassium +300.9%
Contains less Sodium -99.8%
Contains more Zinc +202.9%
Contains more Copper +1120%
Contains more Manganese +13030.8%
Contains more Selenium +98%

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
7
:
5
Spread
Spread
Contains more Vitamin C +∞%
Contains more Vitamin B1 +98.3%
Contains more Vitamin B2 +11.9%
Contains more Vitamin B5 +32.6%
Contains more Vitamin B6 +347.5%
Contains more Folate +4800%
Contains more Vitamin K +68.8%
Contains more Vitamin A +335%
Contains more Vitamin E +148.6%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +53.8%
Contains more Vitamin B12 +∞%
Walnut
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%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +98.3%
Contains more Vitamin B2 +11.9%
Contains more Vitamin B5 +32.6%
Contains more Vitamin B6 +347.5%
Contains more Folate +4800%
Contains more Vitamin K +68.8%
Contains more Vitamin A +335%
Contains more Vitamin E +148.6%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +53.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Spread
Spread
Contains more Protein +98.8%
Contains more Fats +276.1%
Contains more Carbs +14.8%
Contains more Water +1381.1%
Contains more Other +56.2%
Walnut
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
Spread
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more Protein +98.8%
Contains more Fats +276.1%
Contains more Carbs +14.8%
Contains more Water +1381.1%
Contains more Other +56.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Spread
Spread
Contains more Monounsaturated Fat +17.8%
Contains more Polyunsaturated fat +1739.1%
Equal in Saturated Fat - 5.977
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Contains more Monounsaturated Fat +17.8%
Contains more Polyunsaturated fat +1739.1%
Equal in Saturated Fat - 5.977

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Spread Opinion
Net carbs 7.01g 11.74g Spread
Protein 15.23g 7.66g Walnut
Fats 65.21g 17.34g Walnut
Carbs 13.71g 11.94g Walnut
Calories 654kcal 235kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 0g Spread
Fiber 6.7g 0.2g Walnut
Calcium 98mg 12mg Walnut
Iron 2.91mg 0.79mg Walnut
Magnesium 158mg 8mg Walnut
Phosphorus 346mg 59mg Walnut
Potassium 441mg 110mg Walnut
Sodium 2mg 1013mg Walnut
Zinc 3.09mg 1.02mg Walnut
Copper 1.586mg 0.13mg Walnut
Manganese 3.414mg 0.026mg Walnut
Selenium 4.9µg 9.7µg Spread
Vitamin A 20IU 87IU Spread
Vitamin A RAE 1µg 26µg Spread
Vitamin E 0.7mg 1.74mg Spread
Vitamin D 0IU 22IU Spread
Vitamin D 0µg 0.6µg Spread
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.172mg Walnut
Vitamin B2 0.15mg 0.134mg Walnut
Vitamin B3 1.125mg 1.73mg Spread
Vitamin B5 0.57mg 0.43mg Walnut
Vitamin B6 0.537mg 0.12mg Walnut
Folate 98µg 2µg Walnut
Vitamin B12 0µg 1.12µg Spread
Vitamin K 2.7µg 1.6µg Walnut
Tryptophan 0.17mg 0.082mg Walnut
Threonine 0.596mg 0.334mg Walnut
Isoleucine 0.625mg 0.334mg Walnut
Leucine 1.17mg 0.6mg Walnut
Lysine 0.424mg 0.663mg Spread
Methionine 0.236mg 0.196mg Walnut
Phenylalanine 0.711mg 0.301mg Walnut
Valine 0.753mg 0.356mg Walnut
Histidine 0.391mg 0.279mg Walnut
Cholesterol 0mg 38mg Walnut
Saturated Fat 6.126g 5.977g Spread
Monounsaturated Fat 8.933g 7.584g Walnut
Polyunsaturated fat 47.174g 2.565g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Spread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
30%
Spread
Minerals Daily Need Coverage Score
152%
Walnut
33%
Spread

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1011mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 38mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Spread
Spread is lower in Saturated Fat (difference - 0.149g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.