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Walnut vs. Strawberry — In-Depth Nutrition Comparison

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Differences between walnut and strawberries

  • Walnut has more copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, and vitamin B1, while strawberries have more vitamin C.
  • Walnut's daily need coverage for copper is 171% higher.
  • Strawberries contain 408 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while strawberries contain 0.015g.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of strawberries is 40.

The food types used in this comparison are Nuts, walnuts, english and Strawberries, raw.

Infographic

Walnut vs Strawberry infographic
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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.
Walnut
9
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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more MagnesiumMagnesium +1115.4%
Contains more CalciumCalcium +512.5%
Contains more PotassiumPotassium +188.2%
Contains more IronIron +609.8%
Contains more CopperCopper +3204.2%
Contains more ZincZinc +2107.1%
Contains more PhosphorusPhosphorus +1341.7%
Contains more ManganeseManganese +784.5%
Contains more SeleniumSelenium +1125%
Contains less SodiumSodium -50%

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
9
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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin EVitamin E +141.4%
Contains more Vitamin B1Vitamin B1 +1320.8%
Contains more Vitamin B2Vitamin B2 +581.8%
Contains more Vitamin B3Vitamin B3 +191.5%
Contains more Vitamin B5Vitamin B5 +356%
Contains more Vitamin B6Vitamin B6 +1042.6%
Contains more Vitamin KVitamin K +22.7%
Contains more FolateFolate +308.3%
Contains more CholineCholine +587.7%
Contains more Vitamin CVitamin C +4423.1%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
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
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +2173.1%
Contains more FatsFats +21636.7%
Contains more CarbsCarbs +78.5%
Contains more OtherOther +345%
Contains more WaterWater +2134.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains more Mono. FatMonounsaturated fat +20674.4%
Contains more Poly. FatPolyunsaturated fat +30334.8%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
2
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
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +50%
Contains more SucroseSucrose +417%
Contains more GlucoseGlucose +2387.5%
Contains more FructoseFructose +2611.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Strawberry DV% diff.
Polyunsaturated fat 47.174g 0.155g 313%
Copper 1.586mg 0.048mg 171%
Manganese 3.414mg 0.386mg 132%
Fats 65.21g 0.3g 100%
Vitamin C 1.3mg 58.8mg 64%
Phosphorus 346mg 24mg 46%
Vitamin B6 0.537mg 0.047mg 38%
Magnesium 158mg 13mg 35%
Calories 654kcal 32kcal 31%
Iron 2.91mg 0.41mg 31%
Protein 15.23g 0.67g 29%
Saturated fat 6.126g 0.015g 28%
Zinc 3.09mg 0.14mg 27%
Vitamin B1 0.341mg 0.024mg 26%
Monounsaturated fat 8.933g 0.043g 22%
Fiber 6.7g 2g 19%
Folate 98µg 24µg 19%
Vitamin B2 0.15mg 0.022mg 10%
Vitamin B5 0.57mg 0.125mg 9%
Calcium 98mg 16mg 8%
Selenium 4.9µg 0.4µg 8%
Potassium 441mg 153mg 8%
Choline 39.2mg 5.7mg 6%
Vitamin B3 1.125mg 0.386mg 5%
Fructose 0.09g 2.44g 3%
Vitamin E 0.7mg 0.29mg 3%
Carbs 13.71g 7.68g 2%
Net carbs 7.01g 5.68g N/A
Sugar 2.61g 4.89g N/A
Starch 0.06g 0.04g 0%
Sodium 2mg 1mg 0%
Vitamin A 1µg 1µg 0%
Vitamin K 2.7µg 2.2µg 0%
Tryptophan 0.17mg 0.008mg 0%
Threonine 0.596mg 0.02mg 0%
Isoleucine 0.625mg 0.016mg 0%
Leucine 1.17mg 0.034mg 0%
Lysine 0.424mg 0.026mg 0%
Methionine 0.236mg 0.002mg 0%
Phenylalanine 0.711mg 0.019mg 0%
Valine 0.753mg 0.019mg 0%
Histidine 0.391mg 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Strawberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Walnut
20%
Strawberry
Minerals Daily Need Coverage Score
152%
Walnut
13%
Strawberry

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 2.28g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food contains less Sodium?
Strawberry
Strawberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Strawberry
Strawberry is lower in Saturated fat (difference - 6.111g)
Which food is cheaper?
Strawberry
Strawberry is cheaper (difference - $4.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.