Walnut vs. Wheat — In-Depth Nutrition Comparison
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Differences between walnut and wheat
- Walnut has more copper, manganese, folate, and vitamin B6, while wheat has more selenium, vitamin B3, phosphorus, zinc, and iron.
- Wheat 's daily need coverage for selenium is 154% higher.
- Wheat contains 13 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while wheat contains 0.454g.
- Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of wheat is 50.
The food types used in this comparison are Nuts, walnuts, english and Wheat, durum.
Infographic
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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 CalciumCalcium | +188.2% |
| Contains more CopperCopper | +186.8% |
| Contains more ManganeseManganese | +13.3% |
| Contains more IronIron | +21% |
| Contains more ZincZinc | +34.6% |
| Contains more PhosphorusPhosphorus | +46.8% |
| Contains more SeleniumSelenium | +1724.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +24% |
| Contains more Vitamin B6Vitamin B6 | +28.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +127.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +22.9% |
| Contains more Vitamin B3Vitamin B3 | +498.9% |
| Contains more Vitamin B5Vitamin B5 | +64% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.978g | 308% |
| Selenium | 4.9µg | 89.4µg | 154% |
| Copper | 1.586mg | 0.553mg | 115% |
| Fats | 65.21g | 2.47g | 97% |
| Vitamin B3 | 1.125mg | 6.738mg | 35% |
| Fiber | 6.7g | 27% | |
| Saturated fat | 6.126g | 0.454g | 26% |
| Phosphorus | 346mg | 508mg | 23% |
| Monounsaturated fat | 8.933g | 0.344g | 21% |
| Carbs | 13.71g | 71.13g | 19% |
| Manganese | 3.414mg | 3.012mg | 17% |
| Calories | 654kcal | 339kcal | 16% |
| Folate | 98µg | 43µg | 14% |
| Zinc | 3.09mg | 4.16mg | 10% |
| Vitamin B6 | 0.537mg | 0.419mg | 9% |
| Iron | 2.91mg | 3.52mg | 8% |
| Vitamin B5 | 0.57mg | 0.935mg | 7% |
| Choline | 39.2mg | 7% | |
| Vitamin B1 | 0.341mg | 0.419mg | 7% |
| Calcium | 98mg | 34mg | 6% |
| Vitamin E | 0.7mg | 5% | |
| Protein | 15.23g | 13.68g | 3% |
| Magnesium | 158mg | 144mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin B2 | 0.15mg | 0.121mg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 71.13g | N/A |
| Potassium | 441mg | 431mg | 0% |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.176mg | 0% |
| Threonine | 0.596mg | 0.366mg | 0% |
| Isoleucine | 0.625mg | 0.533mg | 0% |
| Leucine | 1.17mg | 0.934mg | 0% |
| Lysine | 0.424mg | 0.303mg | 0% |
| Methionine | 0.236mg | 0.221mg | 0% |
| Phenylalanine | 0.711mg | 0.681mg | 0% |
| Valine | 0.753mg | 0.594mg | 0% |
| Histidine | 0.391mg | 0.322mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +11.3% |
| Contains more FatsFats | +2540.1% |
| Contains more CarbsCarbs | +418.8% |
| Contains more WaterWater | +168.8% |
~equal in
Other
~1.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2496.8% |
| Contains more Poly. FatPolyunsaturated fat | +4723.5% |
| Contains less Sat. FatSaturated fat | -92.6% |