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Walnut vs. Star anise — In-Depth Nutrition Comparison

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What are the differences between walnut and star anise?

  • Walnut is higher in copper, manganese, and folate, yet star anise is higher in iron, calcium, fiber, potassium, vitamin C, and zinc.
  • Star anise's daily need coverage for iron is 426% more.
  • Walnut has 10 times more saturated fat than star anise. While walnut has 6.126g of saturated fat, star anise has only 0.586g.
  • The glycemic index of walnut is lower.

We used Nuts, walnuts, english and Spices, anise seed types in this article.

Infographic

Walnut vs Star anise 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
3
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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Contains more CopperCopper +74.3%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +48.4%
Contains more CalciumCalcium +559.2%
Contains more PotassiumPotassium +226.8%
Contains more IronIron +1170.1%
Contains more ZincZinc +71.5%
Contains more PhosphorusPhosphorus +27.2%
~equal in Magnesium ~170mg
~equal in Selenium ~5µg

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +880%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1515.4%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B2Vitamin B2 +93.3%
Contains more Vitamin B3Vitamin B3 +172%
Contains more Vitamin B5Vitamin B5 +39.8%
Contains more Vitamin B6Vitamin B6 +21%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.34mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Star anise DV% diff.
Iron 2.91mg 36.96mg 426%
Polyunsaturated fat 47.174g 3.15g 293%
Fats 65.21g 15.9g 76%
Copper 1.586mg 0.91mg 75%
Calcium 98mg 646mg 55%
Manganese 3.414mg 2.3mg 48%
Fiber 6.7g 14.6g 32%
Potassium 441mg 1441mg 29%
Saturated fat 6.126g 0.586g 25%
Vitamin C 1.3mg 21mg 22%
Folate 98µg 10µg 22%
Zinc 3.09mg 5.3mg 20%
Calories 654kcal 337kcal 16%
Phosphorus 346mg 440mg 13%
Carbs 13.71g 50.02g 12%
Vitamin B3 1.125mg 3.06mg 12%
Vitamin B2 0.15mg 0.29mg 11%
Vitamin B6 0.537mg 0.65mg 9%
Choline 39.2mg 7%
Vitamin B5 0.57mg 0.797mg 5%
Vitamin E 0.7mg 5%
Protein 15.23g 17.6g 5%
Magnesium 158mg 170mg 3%
Vitamin K 2.7µg 2%
Monounsaturated fat 8.933g 9.78g 2%
Vitamin A 1µg 16µg 2%
Sodium 2mg 16mg 1%
Net carbs 7.01g 35.42g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Selenium 4.9µg 5µg 0%
Vitamin B1 0.341mg 0.34mg 0%
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
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
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
Contains more FatsFats +310.1%
Contains more ProteinProtein +15.6%
Contains more CarbsCarbs +264.8%
Contains more WaterWater +134.4%
Contains more OtherOther +289.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
1
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
Contains more Poly. FatPolyunsaturated fat +1397.6%
Contains less Sat. FatSaturated fat -90.4%
~equal in Monounsaturated fat ~9.78g

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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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.