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
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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:
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
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
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
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:
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
