Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Walnut
  5. Compare
  6. Walnut vs. Walnut

Walnut vs. Walnut — In-Depth Nutrition Comparison

Compare

Significant differences between walnut and walnut

    Specific food types used in this comparison are Nuts, walnuts, english and Nuts, walnuts, english.

    Infographic

    Walnut vs Walnut 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
    0
    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%
    Walnut
    Walnut
    0
    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%
    ~equal in Magnesium ~158mg
    ~equal in Calcium ~98mg
    ~equal in Potassium ~441mg
    ~equal in Iron ~2.91mg
    ~equal in Copper ~1.586mg
    ~equal in Zinc ~3.09mg
    ~equal in Phosphorus ~346mg
    ~equal in Sodium ~2mg
    ~equal in Manganese ~3.414mg
    ~equal in Selenium ~4.9µg

    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
    0
    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%
    Walnut
    Walnut
    0
    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%
    ~equal in Vitamin C ~1.3mg
    ~equal in Vitamin A ~1µg
    ~equal in Vitamin E ~0.7mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.341mg
    ~equal in Vitamin B2 ~0.15mg
    ~equal in Vitamin B3 ~1.125mg
    ~equal in Vitamin B5 ~0.57mg
    ~equal in Vitamin B6 ~0.537mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~2.7µg
    ~equal in Folate ~98µg
    ~equal in Choline ~39.2mg

    All nutrients comparison - raw data values

    Nutrient Walnut Walnut DV% diff.
    Calories 654kcal 654kcal 0%
    Protein 15.23g 15.23g 0%
    Fats 65.21g 65.21g 0%
    Vitamin C 1.3mg 1.3mg 0%
    Net carbs 7.01g 7.01g N/A
    Carbs 13.71g 13.71g 0%
    Magnesium 158mg 158mg 0%
    Calcium 98mg 98mg 0%
    Potassium 441mg 441mg 0%
    Iron 2.91mg 2.91mg 0%
    Sugar 2.61g 2.61g N/A
    Fiber 6.7g 6.7g 0%
    Copper 1.586mg 1.586mg 0%
    Zinc 3.09mg 3.09mg 0%
    Starch 0.06g 0.06g 0%
    Phosphorus 346mg 346mg 0%
    Sodium 2mg 2mg 0%
    Vitamin A 1µg 1µg 0%
    Vitamin E 0.7mg 0.7mg 0%
    Manganese 3.414mg 3.414mg 0%
    Selenium 4.9µg 4.9µg 0%
    Vitamin B1 0.341mg 0.341mg 0%
    Vitamin B2 0.15mg 0.15mg 0%
    Vitamin B3 1.125mg 1.125mg 0%
    Vitamin B5 0.57mg 0.57mg 0%
    Vitamin B6 0.537mg 0.537mg 0%
    Vitamin K 2.7µg 2.7µg 0%
    Folate 98µg 98µg 0%
    Choline 39.2mg 39.2mg 0%
    Saturated fat 6.126g 6.126g 0%
    Monounsaturated fat 8.933g 8.933g 0%
    Polyunsaturated fat 47.174g 47.174g 0%
    Tryptophan 0.17mg 0.17mg 0%
    Threonine 0.596mg 0.596mg 0%
    Isoleucine 0.625mg 0.625mg 0%
    Leucine 1.17mg 1.17mg 0%
    Lysine 0.424mg 0.424mg 0%
    Methionine 0.236mg 0.236mg 0%
    Phenylalanine 0.711mg 0.711mg 0%
    Valine 0.753mg 0.753mg 0%
    Histidine 0.391mg 0.391mg 0%
    Fructose 0.09g 0.09g 0%

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Walnut
    Walnut
    0
    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
    Walnut
    Walnut
    0
    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
    ~equal in Protein ~15.23g
    ~equal in Fats ~65.21g
    ~equal in Carbs ~13.71g
    ~equal in Water ~4.07g
    ~equal in Other ~1.78g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Walnut
    Walnut
    0
    10% 14% 76%
    Saturated fat: Sat. Fat 6.126 g
    Monounsaturated fat: Mono. Fat 8.933 g
    Polyunsaturated fat: Poly. Fat 47.174 g
    Walnut
    Walnut
    0
    10% 14% 76%
    Saturated fat: Sat. Fat 6.126 g
    Monounsaturated fat: Mono. Fat 8.933 g
    Polyunsaturated fat: Poly. Fat 47.174 g
    ~equal in Saturated fat ~6.126g
    ~equal in Monounsaturated fat ~8.933g
    ~equal in Polyunsaturated fat ~47.174g

    Carbohydrate type comparison

    Carbohydrate type breakdown side-by-side comparison
    Walnut
    Walnut
    0
    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
    Walnut
    Walnut
    0
    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
    ~equal in Starch ~0.06g
    ~equal in Sucrose ~2.43g
    ~equal in Glucose ~0.08g
    ~equal in Fructose ~0.09g
    ~equal in Lactose ~0g
    ~equal in Maltose ~0g
    ~equal in Galactose ~0g

    People also compare

    Walnut
    Walnut vs Almonds
    Almonds
    Walnut
    Walnut vs Cashew
    Cashew
    Walnut
    Walnut vs Brazil nut
    Brazil nut
    Walnut
    Walnut vs Almonds
    Almonds
    Walnut
    Walnut vs Cashew
    Cashew
    Walnut
    Walnut vs Brazil nut
    Brazil nut

    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. 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.