Walnut vs. Veggie burger — In-Depth Nutrition Comparison
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Important differences between walnut and veggie burgers
- Walnut has more copper, manganese, magnesium, phosphorus, and vitamin B6; however, veggie burgers have more vitamin B1, vitamin B12, and selenium.
- Veggie burgers' daily need coverage for vitamin B1 is 193% more.
- Walnut has 8 times more copper than veggie burgers. Walnut has 1.586mg of copper, while veggie burgers have 0.2mg.
- Veggie burgers are lower in saturated fat.
- Veggie burgers have a higher glycemic index than walnut.
The food varieties used in the comparison are Nuts, walnuts, english and Veggie burgers or soyburgers, unprepared.
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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 | +182.1% |
| Contains more PotassiumPotassium | +32.4% |
| Contains more IronIron | +20.7% |
| Contains more CopperCopper | +693% |
| Contains more ZincZinc | +145.2% |
| Contains more PhosphorusPhosphorus | +68% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +259% |
| Contains more CalciumCalcium | +38.8% |
| Contains more SeleniumSelenium | +361.2% |
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 EVitamin E | +204.3% |
| Contains more Vitamin B5Vitamin B5 | +97.2% |
| Contains more Vitamin B6Vitamin B6 | +77.2% |
| Contains more CholineCholine | +102.1% |
| Contains more Vitamin CVitamin C | +246.2% |
| Contains more Vitamin B1Vitamin B1 | +677.4% |
| Contains more Vitamin B2Vitamin B2 | +62.7% |
| Contains more Vitamin B3Vitamin B3 | +233.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +55.6% |
| Contains more FolateFolate | +26.5% |
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:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more FatsFats | +935.1% |
| Contains more WaterWater | +1403.9% |
| Contains more OtherOther | +41.6% |
~equal in
Protein
~15.7g
~equal in
Carbs
~14.27g
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
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
| Contains more Mono. FatMonounsaturated fat | +402.4% |
| Contains more Poly. FatPolyunsaturated fat | +2231.9% |
| Contains less Sat. FatSaturated fat | -76.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
5.78 g
Sucrose:
0.62 g
Glucose:
0.26 g
Fructose:
0.13 g
Lactose:
0.06 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +291.9% |
| Contains more StarchStarch | +9533.3% |
| Contains more GlucoseGlucose | +225% |
| Contains more FructoseFructose | +44.4% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 2.023g | 301% |
| Vitamin B1 | 0.341mg | 2.651mg | 193% |
| Copper | 1.586mg | 0.2mg | 154% |
| Manganese | 3.414mg | 0.951mg | 107% |
| Fats | 65.21g | 6.3g | 91% |
| Vitamin B12 | 0µg | 2.01µg | 84% |
| Selenium | 4.9µg | 22.6µg | 32% |
| Sodium | 2mg | 569mg | 25% |
| Calories | 654kcal | 177kcal | 24% |
| Magnesium | 158mg | 56mg | 24% |
| Saturated fat | 6.126g | 1.44g | 21% |
| Phosphorus | 346mg | 206mg | 20% |
| Monounsaturated fat | 8.933g | 1.778g | 18% |
| Vitamin B6 | 0.537mg | 0.303mg | 18% |
| Zinc | 3.09mg | 1.26mg | 17% |
| Vitamin B3 | 1.125mg | 3.753mg | 16% |
| Folate | 98µg | 124µg | 7% |
| Fiber | 6.7g | 4.9g | 7% |
| Vitamin B2 | 0.15mg | 0.244mg | 7% |
| Iron | 2.91mg | 2.41mg | 6% |
| Vitamin B5 | 0.57mg | 0.289mg | 6% |
| Vitamin C | 1.3mg | 4.5mg | 4% |
| Calcium | 98mg | 136mg | 4% |
| Choline | 39.2mg | 19.4mg | 4% |
| Potassium | 441mg | 333mg | 3% |
| Vitamin E | 0.7mg | 0.23mg | 3% |
| Starch | 0.06g | 5.78g | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Protein | 15.23g | 15.7g | 1% |
| Vitamin K | 2.7µg | 4.2µg | 1% |
| Net carbs | 7.01g | 9.37g | N/A |
| Carbs | 13.71g | 14.27g | 0% |
| Sugar | 2.61g | 1.07g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.17mg | 0.162mg | 0% |
| Threonine | 0.596mg | 0.605mg | 0% |
| Isoleucine | 0.625mg | 0.78mg | 0% |
| Leucine | 1.17mg | 1.399mg | 0% |
| Lysine | 0.424mg | 1.004mg | 0% |
| Methionine | 0.236mg | 0.291mg | 0% |
| Phenylalanine | 0.711mg | 0.885mg | 0% |
| Valine | 0.753mg | 0.89mg | 0% |
| Histidine | 0.391mg | 0.465mg | 0% |
| Fructose | 0.09g | 0.13g | 0% |
| Omega-3 - ALA | 0.081g | 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%
97%
Minerals Daily Need Coverage Score
152%
71%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 567mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Veggie burger is lower in Sugar (difference - 1.54g)
Which food is lower in Saturated fat?
Veggie burger is lower in Saturated fat (difference - 4.686g)
Which food is cheaper?
Veggie burger is cheaper (difference - $5)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.