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  6. Walnut vs. Taco salad

Walnut vs. Taco salad — In-Depth Nutrition Comparison

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How are walnut and taco salad different?

  • Walnut is higher than taco salad in copper, manganese, phosphorus, vitamin B6, magnesium, vitamin B1, iron, zinc, and folate.
  • Walnut covers your daily need for copper, 164% more than taco salad.
  • Walnut contains 20 times more manganese than taco salad. Walnut contains 3.414mg of manganese, while taco salad contains 0.167mg.
  • Walnut is lower in sodium.

Nuts, walnuts, english and Fast foods, taco salad types were used in this article.

Infographic

Walnut vs Taco salad 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
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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +507.7%
Contains more PotassiumPotassium +110%
Contains more IronIron +153%
Contains more CopperCopper +1303.5%
Contains more ZincZinc +127.2%
Contains more PhosphorusPhosphorus +380.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1944.3%
Contains more SeleniumSelenium +122.7%
~equal in Calcium ~97mg

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
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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +582%
Contains more Vitamin B6Vitamin B6 +388.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +68.2%
Contains more Vitamin CVitamin C +38.5%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +10.2%
Contains more Vitamin B5Vitamin B5 +19.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Walnut Taco salad DV% diff.
Polyunsaturated fat 47.174g 0.883g 309%
Copper 1.586mg 0.113mg 164%
Manganese 3.414mg 0.167mg 141%
Fats 65.21g 7.46g 89%
Phosphorus 346mg 72mg 39%
Vitamin B6 0.537mg 0.11mg 33%
Magnesium 158mg 26mg 31%
Fiber 6.7g 27%
Calories 654kcal 141kcal 26%
Vitamin B1 0.341mg 0.05mg 24%
Iron 2.91mg 1.15mg 22%
Sodium 2mg 385mg 17%
Protein 15.23g 6.68g 17%
Monounsaturated fat 8.933g 2.606g 16%
Zinc 3.09mg 1.36mg 16%
Folate 98µg 42µg 14%
Vitamin B12 0µg 0.32µg 13%
Saturated fat 6.126g 3.446g 12%
Cholesterol 0mg 22mg 7%
Potassium 441mg 210mg 7%
Vitamin E 0.7mg 5%
Selenium 4.9µg 2.2µg 5%
Choline 39.2mg 23.3mg 3%
Vitamin B2 0.15mg 0.18mg 2%
Vitamin K 2.7µg 2%
Vitamin B5 0.57mg 0.68mg 2%
Vitamin B3 1.125mg 1.24mg 1%
Carbs 13.71g 11.91g 1%
Vitamin C 1.3mg 1.8mg 1%
Net carbs 7.01g 11.91g N/A
Calcium 98mg 97mg 0%
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 0%
Tryptophan 0.17mg 0.075mg 0%
Threonine 0.596mg 0.254mg 0%
Isoleucine 0.625mg 0.311mg 0%
Leucine 1.17mg 0.549mg 0%
Lysine 0.424mg 0.486mg 0%
Methionine 0.236mg 0.145mg 0%
Phenylalanine 0.711mg 0.277mg 0%
Valine 0.753mg 0.343mg 0%
Histidine 0.391mg 0.201mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +128%
Contains more FatsFats +774.1%
Contains more CarbsCarbs +15.1%
Contains more OtherOther +11.3%
Contains more WaterWater +1677.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains more Mono. FatMonounsaturated fat +242.8%
Contains more Poly. FatPolyunsaturated fat +5242.5%
Contains less Sat. FatSaturated fat -43.7%

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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

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.