Walnut vs. Sugar — In-Depth Nutrition Comparison
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Significant differences between Walnut and Sugar
- The amount of Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, Iron, Vitamin B1, Zinc, and Fiber in Walnut is higher than in Sugar.
- Walnut covers your daily Copper needs 175% more than Sugar.
- Sugar contains less Saturated Fat.
Specific food types used in this comparison are Nuts, walnuts, english and Sugars, granulated.
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.
Contains
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Calcium
+9700%
Contains
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Iron
+5720%
Contains
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Magnesium
+∞%
Contains
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Phosphorus
+∞%
Contains
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Potassium
+21950%
Contains
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Zinc
+30800%
Contains
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Copper
+22557.1%
Contains
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Manganese
+85250%
Contains
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Selenium
+716.7%
Contains
less
Sodium
-50%
Contains
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Calcium
+9700%
Contains
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Iron
+5720%
Contains
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Magnesium
+∞%
Contains
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Phosphorus
+∞%
Contains
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Potassium
+21950%
Contains
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Zinc
+30800%
Contains
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Copper
+22557.1%
Contains
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Manganese
+85250%
Contains
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Selenium
+716.7%
Contains
less
Sodium
-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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B1
+∞%
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Vitamin B2
+689.5%
Contains
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Vitamin B3
+∞%
Contains
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Vitamin B5
+∞%
Contains
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Vitamin B6
+∞%
Contains
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Folate
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+∞%
Contains
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Vitamin B2
+689.5%
Contains
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Vitamin B3
+∞%
Contains
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Vitamin B5
+∞%
Contains
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Vitamin B6
+∞%
Contains
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Folate
+∞%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+∞%
Contains
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Fats
+∞%
Contains
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Water
+20250%
Contains
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Other
+∞%
Contains
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Carbs
+629.2%
Contains
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Protein
+∞%
Contains
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Fats
+∞%
Contains
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Water
+20250%
Contains
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Other
+∞%
Contains
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Carbs
+629.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Sucrose
+4007%
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Starch
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Sucrose
+4007%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.01g | 99.98g |
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| Protein | 15.23g | 0g |
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| Fats | 65.21g | 0g |
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| Carbs | 13.71g | 99.98g |
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| Calories | 654kcal | 387kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g | 0g |
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| Sugar | 2.61g | 99.8g |
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| Fiber | 6.7g | 0g |
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| Calcium | 98mg | 1mg |
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| Iron | 2.91mg | 0.05mg |
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| Magnesium | 158mg | 0mg |
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| Phosphorus | 346mg | 0mg |
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| Potassium | 441mg | 2mg |
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| Sodium | 2mg | 1mg |
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| Zinc | 3.09mg | 0.01mg |
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| Copper | 1.586mg | 0.007mg |
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| Manganese | 3.414mg | 0.004mg |
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| Selenium | 4.9µg | 0.6µg |
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| Vitamin A | 20IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.7mg | 0mg |
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| Vitamin C | 1.3mg | 0mg |
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| Vitamin B1 | 0.341mg | 0mg |
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| Vitamin B2 | 0.15mg | 0.019mg |
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| Vitamin B3 | 1.125mg | 0mg |
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| Vitamin B5 | 0.57mg | 0mg |
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| Vitamin B6 | 0.537mg | 0mg |
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| Folate | 98µg | 0µg |
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| Vitamin K | 2.7µg | 0µg |
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| Tryptophan | 0.17mg |
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| Threonine | 0.596mg |
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| Isoleucine | 0.625mg |
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| Leucine | 1.17mg |
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| Lysine | 0.424mg |
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| Methionine | 0.236mg |
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| Phenylalanine | 0.711mg |
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| Valine | 0.753mg |
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| Histidine | 0.391mg |
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| Saturated Fat | 6.126g | 0g |
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| Monounsaturated Fat | 8.933g | 0g |
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| Polyunsaturated fat | 47.174g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
33%
0%
Minerals Daily Need Coverage Score
152%
1%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 97.19g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food contains less Sodium?
Sugar contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Sugar is lower in Saturated Fat (difference - 6.126g)
Which food is cheaper?
Sugar is cheaper (difference - $4.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)