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  6. Walnut vs. Tortilla

Walnut vs. Tortilla — In-Depth Nutrition Comparison

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How are walnut and tortilla different?

  • Walnut is richer in copper, manganese, vitamin B6, magnesium, phosphorus, and zinc, while tortilla is higher in selenium and vitamin B3.
  • Walnut covers your daily need for copper, 165% more than tortilla.
  • Walnut contains 21 times more saturated fat than tortilla. Walnut contains 6.126g of saturated fat, while tortilla contains 0.296g.
  • Tortilla has a higher glycemic index (52) than walnut (0).

Nuts, walnuts, english and Tortilla, includes plain, and from mutton sandwich (Navajo) types were used in this article.

Infographic

Walnut vs Tortilla 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
8
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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +731.6%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +320%
Contains more CopperCopper +1454.9%
Contains more ZincZinc +865.6%
Contains more PhosphorusPhosphorus +137%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1173.9%
Contains more IronIron +30.9%
Contains more SeleniumSelenium +238.8%

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
8
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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +268.4%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin B5Vitamin B5 +235.3%
Contains more Vitamin B6Vitamin B6 +795%
Contains more Vitamin KVitamin K +575%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +266.7%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.37mg
~equal in Vitamin B12 ~µg
~equal in Folate ~98µg

All nutrients comparison - raw data values

Nutrient Walnut Tortilla DV% diff.
Polyunsaturated fat 47.174g 0.391g 312%
Copper 1.586mg 0.102mg 165%
Manganese 3.414mg 0.268mg 137%
Fats 65.21g 0.95g 99%
Vitamin B6 0.537mg 0.06mg 37%
Magnesium 158mg 19mg 33%
Phosphorus 346mg 146mg 29%
Saturated fat 6.126g 0.296g 27%
Zinc 3.09mg 0.32mg 25%
Monounsaturated fat 8.933g 0.185g 22%
Selenium 4.9µg 16.6µg 21%
Sodium 2mg 482mg 21%
Calories 654kcal 237kcal 21%
Vitamin B3 1.125mg 4.125mg 19%
Starch 0.06g 43.02g 18%
Fiber 6.7g 2.4g 17%
Protein 15.23g 7.28g 16%
Carbs 13.71g 49.94g 12%
Iron 2.91mg 3.81mg 11%
Potassium 441mg 105mg 10%
Vitamin B5 0.57mg 0.17mg 8%
Choline 39.2mg 7%
Vitamin E 0.7mg 0.19mg 3%
Calcium 98mg 70mg 3%
Vitamin B2 0.15mg 0.114mg 3%
Vitamin B1 0.341mg 0.37mg 2%
Vitamin K 2.7µg 0.4µg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 47.54g N/A
Sugar 2.61g 2.75g N/A
Vitamin A 1µg 0%
Folate 98µg 98µg 0%
Tryptophan 0.17mg 0.06mg 0%
Threonine 0.596mg 0.182mg 0%
Isoleucine 0.625mg 0.286mg 0%
Leucine 1.17mg 0.53mg 0%
Lysine 0.424mg 0.157mg 0%
Methionine 0.236mg 0.122mg 0%
Phenylalanine 0.711mg 0.375mg 0%
Valine 0.753mg 0.326mg 0%
Histidine 0.391mg 0.165mg 0%
Fructose 0.09g 0g 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
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% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more ProteinProtein +109.2%
Contains more FatsFats +6764.2%
Contains more CarbsCarbs +264.3%
Contains more WaterWater +881.8%
~equal in Other ~1.87g

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated fat +4728.6%
Contains more Poly. FatPolyunsaturated fat +11965%
Contains less Sat. FatSaturated fat -95.2%

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
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more SucroseSucrose +1004.5%
Contains more FructoseFructose +∞%
Contains more StarchStarch +71600%
Contains more GlucoseGlucose +87.5%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.