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Walnut vs. White bread — In-Depth Nutrition Comparison

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The main differences between walnut and white bread

  • Walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, and zinc, yet white bread is richer in selenium and vitamin B3.
  • Daily need coverage for copper for walnut is 165% higher.
  • Walnut contains 9 times more saturated fat than white bread. Walnut contains 6.126g of saturated fat, while white bread contains 0.698g.
  • Walnut has a lower glycemic index than white bread.

Food types used in this article are Nuts, walnuts, english and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Walnut vs White bread 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.
Walnut
7
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +587%
Contains more PotassiumPotassium +250%
Contains more CopperCopper +1470.3%
Contains more ZincZinc +317.6%
Contains more PhosphorusPhosphorus +253.1%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +536.9%
Contains more CalciumCalcium +46.9%
Contains more IronIron +24.1%
Contains more SeleniumSelenium +349%

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
6
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +218.2%
Contains more Vitamin B6Vitamin B6 +517.2%
Contains more Vitamin KVitamin K +1250%
Contains more CholineCholine +168.5%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin B2Vitamin B2 +62%
Contains more Vitamin B3Vitamin B3 +324.9%
Contains more FolateFolate +13.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.536mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +72.1%
Contains more FatsFats +1858.3%
Contains more CarbsCarbs +260.5%
Contains more WaterWater +794.8%
Contains more OtherOther +11.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +1391.3%
Contains more Poly. FatPolyunsaturated fat +2844.7%
Contains less Sat. FatSaturated fat -88.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
1
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
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +61850%
Contains more GlucoseGlucose +1862.5%
Contains more FructoseFructose +2600%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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.
Walnut White bread
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut White bread DV% diff.
Polyunsaturated fat 47.174g 1.602g 304%
Copper 1.586mg 0.101mg 165%
Manganese 3.414mg 0.536mg 125%
Fats 65.21g 3.33g 95%
Vitamin B6 0.537mg 0.087mg 35%
Phosphorus 346mg 98mg 35%
Magnesium 158mg 23mg 32%
Selenium 4.9µg 22µg 31%
Saturated fat 6.126g 0.698g 25%
Vitamin B3 1.125mg 4.78mg 23%
Zinc 3.09mg 0.74mg 21%
Monounsaturated fat 8.933g 0.599g 21%
Sodium 2mg 490mg 21%
Calories 654kcal 266kcal 19%
Fiber 6.7g 2.7g 16%
Vitamin B1 0.341mg 0.533mg 16%
Starch 0.06g 37.17g 15%
Protein 15.23g 8.85g 13%
Carbs 13.71g 49.42g 12%
Iron 2.91mg 3.61mg 9%
Potassium 441mg 126mg 9%
Vitamin B2 0.15mg 0.243mg 7%
Calcium 98mg 144mg 5%
Choline 39.2mg 14.6mg 4%
Vitamin E 0.7mg 0.22mg 3%
Fructose 0.09g 2.43g 3%
Folate 98µg 111µg 3%
Vitamin K 2.7µg 0.2µg 2%
Vitamin C 1.3mg 0mg 1%
Vitamin B5 0.57mg 0.536mg 1%
Net carbs 7.01g 46.72g N/A
Sugar 2.61g 5.67g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.027g N/A
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Walnut
33%
White bread
Minerals Daily Need Coverage Score
152%
Walnut
56%
White bread

Comparison summary

Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 5.428g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $5)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 3.06g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 488mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 73)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.