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  6. Walnut vs. Tomato sauce

Walnut vs. Tomato sauce — In-Depth Nutrition Comparison

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Important differences between walnut and tomato sauce

  • Tomato sauce has less copper, manganese, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, iron, and folate.
  • Walnut's daily need coverage for copper is 163% more.
  • Walnut has 149 times more saturated fat than tomato sauce. Walnut has 6.126g of saturated fat, while tomato sauce has 0.041g.
  • Tomato sauce has a higher glycemic index than walnut.

The food varieties used in the comparison are Nuts, walnuts, english and Tomato sauce, canned, no salt added.

Infographic

Walnut vs Tomato sauce 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
10
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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +953.3%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +48.5%
Contains more IronIron +203.1%
Contains more CopperCopper +1279.1%
Contains more ZincZinc +1304.5%
Contains more PhosphorusPhosphorus +1181.5%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +2921.2%
Contains more SeleniumSelenium +716.7%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +1320.8%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +13.5%
Contains more Vitamin B5Vitamin B5 +84.5%
Contains more Vitamin B6Vitamin B6 +448%
Contains more FolateFolate +988.9%
Contains more CholineCholine +296%
Contains more Vitamin CVitamin C +438.5%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +105.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.8µg

All nutrients comparison - raw data values

Nutrient Walnut Tomato sauce DV% diff.
Polyunsaturated fat 47.174g 0.121g 314%
Copper 1.586mg 0.115mg 163%
Manganese 3.414mg 0.113mg 144%
Fats 65.21g 0.3g 100%
Phosphorus 346mg 27mg 46%
Vitamin B6 0.537mg 0.098mg 34%
Magnesium 158mg 15mg 34%
Calories 654kcal 24kcal 32%
Saturated fat 6.126g 0.041g 28%
Protein 15.23g 1.2g 28%
Zinc 3.09mg 0.22mg 26%
Vitamin B1 0.341mg 0.024mg 26%
Iron 2.91mg 0.96mg 24%
Folate 98µg 9µg 22%
Monounsaturated fat 8.933g 0.044g 22%
Fiber 6.7g 1.5g 21%
Selenium 4.9µg 0.6µg 8%
Calcium 98mg 14mg 8%
Vitamin B2 0.15mg 0.065mg 7%
Vitamin C 1.3mg 7mg 6%
Choline 39.2mg 9.9mg 5%
Vitamin E 0.7mg 1.44mg 5%
Vitamin B5 0.57mg 0.309mg 5%
Potassium 441mg 297mg 4%
Carbs 13.71g 5.31g 3%
Fructose 0.09g 1.67g 2%
Vitamin A 1µg 22µg 2%
Vitamin B3 1.125mg 0.991mg 1%
Net carbs 7.01g 3.81g N/A
Sugar 2.61g 3.56g N/A
Starch 0.06g 0%
Sodium 2mg 11mg 0%
Vitamin K 2.7µg 2.8µg 0%
Tryptophan 0.17mg 0.009mg 0%
Threonine 0.596mg 0.037mg 0%
Isoleucine 0.625mg 0.025mg 0%
Leucine 1.17mg 0.034mg 0%
Lysine 0.424mg 0.037mg 0%
Methionine 0.236mg 0.008mg 0%
Phenylalanine 0.711mg 0.036mg 0%
Valine 0.753mg 0.025mg 0%
Histidine 0.391mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +1169.2%
Contains more FatsFats +21636.7%
Contains more CarbsCarbs +158.2%
Contains more WaterWater +2142.8%
~equal in Other ~1.91g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +20202.3%
Contains more Poly. FatPolyunsaturated fat +38886.8%
Contains less Sat. FatSaturated fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
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
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3371.4%
Contains more GlucoseGlucose +2175%
Contains more FructoseFructose +1755.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.