Walnut vs. Flour — In-Depth Nutrition Comparison
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What are the main differences between walnut and flour?
- Walnut is richer in copper, manganese, vitamin B6, phosphorus, and magnesium, yet flour is richer in selenium, vitamin B1, vitamin B3, and vitamin B2.
- Walnut's daily need coverage for copper is 160% higher.
- Walnut has 40 times more saturated fat than flour. Walnut has 6.126g of saturated fat, while flour has 0.155g.
- Walnut has a lower glycemic index than flour.
We used Nuts, walnuts, english and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.
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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 | +618.2% |
| Contains more CalciumCalcium | +553.3% |
| Contains more PotassiumPotassium | +312.1% |
| Contains more CopperCopper | +1001.4% |
| Contains more ZincZinc | +341.4% |
| Contains more PhosphorusPhosphorus | +220.4% |
| Contains more ManganeseManganese | +400.6% |
| Contains more IronIron | +59.5% |
| Contains more SeleniumSelenium | +591.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1066.7% |
| Contains more Vitamin B5Vitamin B5 | +30.1% |
| Contains more Vitamin B6Vitamin B6 | +1120.5% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more CholineCholine | +276.9% |
| Contains more Vitamin B1Vitamin B1 | +130.2% |
| Contains more Vitamin B2Vitamin B2 | +229.3% |
| Contains more Vitamin B3Vitamin B3 | +424.8% |
| Contains more FolateFolate | +86.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.413g | 312% |
| Copper | 1.586mg | 0.144mg | 160% |
| Manganese | 3.414mg | 0.682mg | 119% |
| Fats | 65.21g | 0.98g | 99% |
| Selenium | 4.9µg | 33.9µg | 53% |
| Vitamin B6 | 0.537mg | 0.044mg | 38% |
| Vitamin B1 | 0.341mg | 0.785mg | 37% |
| Phosphorus | 346mg | 108mg | 34% |
| Magnesium | 158mg | 22mg | 32% |
| Vitamin B3 | 1.125mg | 5.904mg | 30% |
| Saturated fat | 6.126g | 0.155g | 27% |
| Vitamin B2 | 0.15mg | 0.494mg | 26% |
| Monounsaturated fat | 8.933g | 0.087g | 22% |
| Zinc | 3.09mg | 0.7mg | 22% |
| Iron | 2.91mg | 4.64mg | 22% |
| Folate | 98µg | 183µg | 21% |
| Carbs | 13.71g | 76.31g | 21% |
| Fiber | 6.7g | 2.7g | 16% |
| Calories | 654kcal | 364kcal | 15% |
| Potassium | 441mg | 107mg | 10% |
| Protein | 15.23g | 10.33g | 10% |
| Calcium | 98mg | 15mg | 8% |
| Choline | 39.2mg | 10.4mg | 5% |
| Vitamin E | 0.7mg | 0.06mg | 4% |
| Vitamin B5 | 0.57mg | 0.438mg | 3% |
| Vitamin K | 2.7µg | 0.3µg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 73.61g | N/A |
| Sugar | 2.61g | 0.27g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.127mg | 0% |
| Threonine | 0.596mg | 0.281mg | 0% |
| Isoleucine | 0.625mg | 0.357mg | 0% |
| Leucine | 1.17mg | 0.71mg | 0% |
| Lysine | 0.424mg | 0.228mg | 0% |
| Methionine | 0.236mg | 0.183mg | 0% |
| Phenylalanine | 0.711mg | 0.52mg | 0% |
| Valine | 0.753mg | 0.415mg | 0% |
| Histidine | 0.391mg | 0.23mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +47.4% |
| Contains more FatsFats | +6554.1% |
| Contains more OtherOther | +287% |
| Contains more CarbsCarbs | +456.6% |
| Contains more WaterWater | +192.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +10167.8% |
| Contains more Poly. FatPolyunsaturated fat | +11322.3% |
| Contains less Sat. FatSaturated fat | -97.5% |
