Walnut vs. Sweet roll — In-Depth Nutrition Comparison
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Differences between walnut and sweet roll
- Walnut has more copper, manganese, phosphorus, magnesium, vitamin B6, zinc, fiber, and iron, while sweet roll has more selenium.
- Walnut's daily need coverage for copper is 166% higher.
- Sweet roll contains 11 times less manganese than walnut. Walnut contains 3.414mg of manganese, while sweet roll contains 0.3mg.
- Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of sweet roll is 40.
The food types used in this comparison are Nuts, walnuts, english and Sweet rolls, cinnamon, commercially prepared with raisins.
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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 | +829.4% |
| Contains more CalciumCalcium | +36.1% |
| Contains more PotassiumPotassium | +297.3% |
| Contains more IronIron | +81.9% |
| Contains more CopperCopper | +1702.3% |
| Contains more ZincZinc | +423.7% |
| Contains more PhosphorusPhosphorus | +355.3% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +1038% |
| Contains more SeleniumSelenium | +246.9% |
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 B5Vitamin B5 | +40.4% |
| Contains more Vitamin B6Vitamin B6 | +401.9% |
| Contains more FolateFolate | +36.1% |
| Contains more Vitamin CVitamin C | +53.8% |
| Contains more Vitamin AVitamin A | +6100% |
| Contains more Vitamin EVitamin E | +184.3% |
| Contains more Vitamin B2Vitamin B2 | +76.7% |
| Contains more Vitamin B3Vitamin B3 | +111.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +63% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
6.2 g
Fats:
16.4 g
Carbs:
50.9 g
Water:
24.8 g
Other:
1.7 g
| Contains more ProteinProtein | +145.6% |
| Contains more FatsFats | +297.6% |
| Contains more CarbsCarbs | +271.3% |
| Contains more WaterWater | +509.3% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
Saturated fat:
Sat. Fat
3.079 g
Monounsaturated fat:
Mono. Fat
4.797 g
Polyunsaturated fat:
Poly. Fat
7.473 g
| Contains more Mono. FatMonounsaturated fat | +86.2% |
| Contains more Poly. FatPolyunsaturated fat | +531.3% |
| Contains less Sat. FatSaturated fat | -49.7% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 7.473g | 265% |
| Copper | 1.586mg | 0.088mg | 166% |
| Manganese | 3.414mg | 0.3mg | 135% |
| Fats | 65.21g | 16.4g | 75% |
| Phosphorus | 346mg | 76mg | 39% |
| Magnesium | 158mg | 17mg | 34% |
| Vitamin B6 | 0.537mg | 0.107mg | 33% |
| Zinc | 3.09mg | 0.59mg | 23% |
| Cholesterol | 0mg | 66mg | 22% |
| Selenium | 4.9µg | 17µg | 22% |
| Protein | 15.23g | 6.2g | 18% |
| Fiber | 6.7g | 2.4g | 17% |
| Iron | 2.91mg | 1.6mg | 16% |
| Calories | 654kcal | 372kcal | 14% |
| Saturated fat | 6.126g | 3.079g | 14% |
| Sodium | 2mg | 304mg | 13% |
| Carbs | 13.71g | 50.9g | 12% |
| Monounsaturated fat | 8.933g | 4.797g | 10% |
| Potassium | 441mg | 111mg | 10% |
| Vitamin E | 0.7mg | 1.99mg | 9% |
| Vitamin B2 | 0.15mg | 0.265mg | 9% |
| Vitamin B3 | 1.125mg | 2.384mg | 8% |
| Folate | 98µg | 72µg | 7% |
| Vitamin A | 1µg | 62µg | 7% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Calcium | 98mg | 72mg | 3% |
| Vitamin B5 | 0.57mg | 0.406mg | 3% |
| Vitamin B1 | 0.341mg | 0.324mg | 1% |
| Vitamin K | 2.7µg | 4.4µg | 1% |
| Vitamin C | 1.3mg | 2mg | 1% |
| Net carbs | 7.01g | 48.5g | N/A |
| Sugar | 2.61g | 31.73g | N/A |
| Starch | 0.06g | 0% | |
| Choline | 39.2mg | 41.3mg | 0% |
| Tryptophan | 0.17mg | 0.074mg | 0% |
| Threonine | 0.596mg | 0.211mg | 0% |
| Isoleucine | 0.625mg | 0.259mg | 0% |
| Leucine | 1.17mg | 0.458mg | 0% |
| Lysine | 0.424mg | 0.243mg | 0% |
| Methionine | 0.236mg | 0.117mg | 0% |
| Phenylalanine | 0.711mg | 0.3mg | 0% |
| Valine | 0.753mg | 0.291mg | 0% |
| Histidine | 0.391mg | 0.145mg | 0% |
| Fructose | 0.09g | 0% | |
| Omega-3 - DHA | 0g | 0.004g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
31%
Minerals Daily Need Coverage Score
152%
35%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 29.12g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 302mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Sweet roll is lower in Saturated fat (difference - 3.047g)
Which food is cheaper?
Sweet roll is cheaper (difference - $5)
Which food is richer in vitamins?
Sweet roll is relatively richer in vitamins