White bread vs. Walnut — In-Depth Nutrition Comparison
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The main differences between white bread and walnut
- White bread is richer in selenium and vitamin B3, yet walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, and zinc.
- Daily need coverage for copper for walnut is 165% higher.
- White bread contains 245 times more sodium than walnut. White bread contains 490mg of sodium, while walnut contains 2mg.
- Walnut has a lower glycemic index than white bread.
Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Nuts, walnuts, english.
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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 | +46.9% |
| Contains more IronIron | +24.1% |
| Contains more SeleniumSelenium | +349% |
| 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% |
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 | +56.3% |
| Contains more Vitamin B2Vitamin B2 | +62% |
| Contains more Vitamin B3Vitamin B3 | +324.9% |
| Contains more FolateFolate | +13.3% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more CarbsCarbs | +260.5% |
| Contains more WaterWater | +794.8% |
| Contains more OtherOther | +11.2% |
| Contains more ProteinProtein | +72.1% |
| Contains more FatsFats | +1858.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -88.6% |
| Contains more Mono. FatMonounsaturated fat | +1391.3% |
| Contains more Poly. FatPolyunsaturated fat | +2844.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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
| Contains more StarchStarch | +61850% |
| Contains more GlucoseGlucose | +1862.5% |
| Contains more FructoseFructose | +2600% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~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.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.602g | 47.174g | 304% |
| Copper | 0.101mg | 1.586mg | 165% |
| Manganese | 0.536mg | 3.414mg | 125% |
| Fats | 3.33g | 65.21g | 95% |
| Vitamin B6 | 0.087mg | 0.537mg | 35% |
| Phosphorus | 98mg | 346mg | 35% |
| Magnesium | 23mg | 158mg | 32% |
| Selenium | 22µg | 4.9µg | 31% |
| Saturated fat | 0.698g | 6.126g | 25% |
| Vitamin B3 | 4.78mg | 1.125mg | 23% |
| Zinc | 0.74mg | 3.09mg | 21% |
| Monounsaturated fat | 0.599g | 8.933g | 21% |
| Sodium | 490mg | 2mg | 21% |
| Calories | 266kcal | 654kcal | 19% |
| Fiber | 2.7g | 6.7g | 16% |
| Vitamin B1 | 0.533mg | 0.341mg | 16% |
| Starch | 37.17g | 0.06g | 15% |
| Protein | 8.85g | 15.23g | 13% |
| Carbs | 49.42g | 13.71g | 12% |
| Iron | 3.61mg | 2.91mg | 9% |
| Potassium | 126mg | 441mg | 9% |
| Vitamin B2 | 0.243mg | 0.15mg | 7% |
| Calcium | 144mg | 98mg | 5% |
| Choline | 14.6mg | 39.2mg | 4% |
| Vitamin E | 0.22mg | 0.7mg | 3% |
| Fructose | 2.43g | 0.09g | 3% |
| Folate | 111µg | 98µg | 3% |
| Vitamin K | 0.2µg | 2.7µg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Vitamin B5 | 0.536mg | 0.57mg | 1% |
| Net carbs | 46.72g | 7.01g | N/A |
| Sugar | 5.67g | 2.61g | N/A |
| Vitamin A | 0µg | 1µg | 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 | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
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
33%
32%
Minerals Daily Need Coverage Score
56%
152%
Comparison summary
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 5.428g)
Which food is cheaper?
White bread is cheaper (difference - $5)
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 3.06g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 488mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 73)
Which food contains less Cholesterol?
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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.