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White chocolate vs. Walnut — In-Depth Nutrition Comparison

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Important differences between white chocolate and walnut

  • White chocolate has more vitamin B12; however, walnut has more copper, manganese, vitamin B6, magnesium, iron, fiber, phosphorus, and vitamin B1.
  • Walnut's daily need coverage for copper is 170% more.
  • Walnut is lower in saturated fat.
  • White chocolate has a higher glycemic index than walnut.

The food varieties used in the comparison are Candies, white chocolate and Nuts, walnuts, english.

Infographic

White chocolate vs Walnut infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Walnut
8
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%
Contains more CalciumCalcium +103.1%
Contains more MagnesiumMagnesium +1216.7%
Contains more PotassiumPotassium +54.2%
Contains more IronIron +1112.5%
Contains more CopperCopper +2543.3%
Contains more ZincZinc +317.6%
Contains more PhosphorusPhosphorus +96.6%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +42575%
~equal in Selenium ~4.9µg

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.
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +37.1%
Contains more Vitamin B2Vitamin B2 +88%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +237%
Contains more Vitamin CVitamin C +160%
Contains more Vitamin B1Vitamin B1 +441.3%
Contains more Vitamin B3Vitamin B3 +51%
Contains more Vitamin B6Vitamin B6 +858.9%
Contains more FolateFolate +1300%
Contains more CholineCholine +32.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.57mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Walnut
4
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
Contains more CarbsCarbs +332.1%
Contains more ProteinProtein +159.5%
Contains more FatsFats +103.2%
Contains more WaterWater +213.1%
Contains more OtherOther +18.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
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
Contains less Sat. FatSaturated fat -68.4%
Contains more Poly. FatPolyunsaturated fat +4556.9%
~equal in Monounsaturated fat ~8.933g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White chocolate Walnut
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White chocolate Walnut DV% diff.
Polyunsaturated fat 1.013g 47.174g 308%
Copper 0.06mg 1.586mg 170%
Manganese 0.008mg 3.414mg 148%
Saturated fat 19.412g 6.126g 60%
Fats 32.09g 65.21g 51%
Vitamin B6 0.056mg 0.537mg 37%
Magnesium 12mg 158mg 35%
Iron 0.24mg 2.91mg 33%
Fiber 0.2g 6.7g 26%
Phosphorus 176mg 346mg 24%
Vitamin B1 0.063mg 0.341mg 23%
Folate 7µg 98µg 23%
Vitamin B12 0.56µg 0µg 23%
Zinc 0.74mg 3.09mg 21%
Protein 5.87g 15.23g 19%
Carbs 59.24g 13.71g 15%
Calcium 199mg 98mg 10%
Vitamin B2 0.282mg 0.15mg 10%
Cholesterol 21mg 0mg 7%
Calories 539kcal 654kcal 6%
Vitamin K 9.1µg 2.7µg 5%
Potassium 286mg 441mg 5%
Sodium 90mg 2mg 4%
Vitamin E 0.96mg 0.7mg 2%
Vitamin B3 0.745mg 1.125mg 2%
Choline 29.5mg 39.2mg 2%
Vitamin C 0.5mg 1.3mg 1%
Vitamin A 9µg 1µg 1%
Vitamin B5 0.608mg 0.57mg 1%
Selenium 4.5µg 4.9µg 1%
Net carbs 59.04g 7.01g N/A
Sugar 59g 2.61g N/A
Starch 0.06g 0%
Monounsaturated fat 9.097g 8.933g 0%
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%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White chocolate Walnut
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
22%
White chocolate
32%
Walnut
Minerals Daily Need Coverage Score
26%
White chocolate
152%
Walnut

Comparison summary

Which food is cheaper?
White chocolate
White chocolate is cheaper (difference - $2.5)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 56.39g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 13.286g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.