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
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.87 g
Fats:
32.09 g
Carbs:
59.24 g
Water:
1.3 g
Other:
1.5 g
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
Saturated fat:
Sat. Fat
19.412 g
Monounsaturated fat:
Mono. Fat
9.097 g
Polyunsaturated fat:
Poly. Fat
1.013 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 | -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.
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
22%
32%
Minerals Daily Need Coverage Score
26%
152%
Comparison summary
Which food is cheaper?
White chocolate is cheaper (difference - $2.5)
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 56.39g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Walnut is lower in Saturated fat (difference - 13.286g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
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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.