Wheat vs. Walnut — In-Depth Nutrition Comparison
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Differences between wheat and walnut
- Wheat has more selenium, vitamin B3, phosphorus, zinc, and iron, while walnut has more copper, manganese, folate, and vitamin B6.
- Wheat 's daily need coverage for selenium is 154% higher.
- Walnut contains 6 times less vitamin B3 than wheat . Wheat contains 6.738mg of vitamin B3, while walnut contains 1.125mg.
- The amount of saturated fat in wheat is lower.
- 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 Wheat, durum and Nuts, walnuts, english.
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 IronIron | +21% |
| Contains more ZincZinc | +34.6% |
| Contains more PhosphorusPhosphorus | +46.8% |
| Contains more SeleniumSelenium | +1724.5% |
| Contains more CalciumCalcium | +188.2% |
| Contains more CopperCopper | +186.8% |
| Contains more ManganeseManganese | +13.3% |
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 B1Vitamin B1 | +22.9% |
| Contains more Vitamin B3Vitamin B3 | +498.9% |
| Contains more Vitamin B5Vitamin B5 | +64% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +24% |
| Contains more Vitamin B6Vitamin B6 | +28.2% |
| Contains more FolateFolate | +127.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +418.8% |
| Contains more WaterWater | +168.8% |
| Contains more ProteinProtein | +11.3% |
| Contains more FatsFats | +2540.1% |
~equal in
Other
~1.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.6% |
| Contains more Mono. FatMonounsaturated fat | +2496.8% |
| Contains more Poly. FatPolyunsaturated fat | +4723.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.978g | 47.174g | 308% |
| Selenium | 89.4µg | 4.9µg | 154% |
| Copper | 0.553mg | 1.586mg | 115% |
| Fats | 2.47g | 65.21g | 97% |
| Vitamin B3 | 6.738mg | 1.125mg | 35% |
| Fiber | 6.7g | 27% | |
| Saturated fat | 0.454g | 6.126g | 26% |
| Phosphorus | 508mg | 346mg | 23% |
| Monounsaturated fat | 0.344g | 8.933g | 21% |
| Carbs | 71.13g | 13.71g | 19% |
| Manganese | 3.012mg | 3.414mg | 17% |
| Calories | 339kcal | 654kcal | 16% |
| Folate | 43µg | 98µg | 14% |
| Zinc | 4.16mg | 3.09mg | 10% |
| Vitamin B6 | 0.419mg | 0.537mg | 9% |
| Iron | 3.52mg | 2.91mg | 8% |
| Vitamin B5 | 0.935mg | 0.57mg | 7% |
| Choline | 39.2mg | 7% | |
| Vitamin B1 | 0.419mg | 0.341mg | 7% |
| Calcium | 34mg | 98mg | 6% |
| Vitamin E | 0.7mg | 5% | |
| Protein | 13.68g | 15.23g | 3% |
| Magnesium | 144mg | 158mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin B2 | 0.121mg | 0.15mg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 71.13g | 7.01g | N/A |
| Potassium | 431mg | 441mg | 0% |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.176mg | 0.17mg | 0% |
| Threonine | 0.366mg | 0.596mg | 0% |
| Isoleucine | 0.533mg | 0.625mg | 0% |
| Leucine | 0.934mg | 1.17mg | 0% |
| Lysine | 0.303mg | 0.424mg | 0% |
| Methionine | 0.221mg | 0.236mg | 0% |
| Phenylalanine | 0.681mg | 0.711mg | 0% |
| Valine | 0.594mg | 0.753mg | 0% |
| Histidine | 0.322mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
32%
Minerals Daily Need Coverage Score
168%
152%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 5.672g)
Which food is cheaper?
Wheat is cheaper (difference - $4.6)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in minerals?
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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.