Beechnuts vs. Walnut — In-Depth Nutrition Comparison

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Important differences between beechnuts and walnut

Beechnuts have more vitamin B2, potassium, vitamin C, and vitamin B6; however, walnut has more copper, manganese, phosphorus, magnesium, zinc, and calcium.
Walnut's daily need coverage for copper is 102% more.
Beechnuts have 12 times more vitamin C than walnut. Beechnuts have 15.5mg of vitamin C, while walnut has 1.3mg.

The food varieties used in the comparison are Nuts, beechnuts, dried 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.

Beechnuts

Walnut

Contains more PotassiumPotassium

+130.6%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+9700%
Contains more IronIron	+18.3%
Contains more CopperCopper	+136.7%
Contains more ZincZinc	+758.3%
Contains more PhosphorusPhosphorus	+∞%
Contains less SodiumSodium	-94.7%
Contains more ManganeseManganese	+154.6%

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.

Beechnuts

Walnut

Contains more Vitamin CVitamin C	+1092.3%
Contains more Vitamin B2Vitamin B2	+147.3%
Contains more Vitamin B5Vitamin B5	+62.3%
Contains more Vitamin B6Vitamin B6	+27.4%
Contains more FolateFolate	+15.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+12.2%
Contains more Vitamin B3Vitamin B3	+28.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	20.089g	47.174g	181%
Copper	0.67mg	1.586mg	102%
Manganese	1.341mg	3.414mg	90%
Phosphorus	0mg	346mg	49%
Magnesium	0mg	158mg	38%
Monounsaturated fat	21.892g	8.933g	32%
Fiber		6.7g	27%
Zinc	0.36mg	3.09mg	25%
Fats	50g	65.21g	23%
Protein	6.2g	15.23g	18%
Potassium	1017mg	441mg	17%
Vitamin B2	0.371mg	0.15mg	17%
Vitamin C	15.5mg	1.3mg	16%
Vitamin B6	0.684mg	0.537mg	11%
Calcium	1mg	98mg	10%
Selenium		4.9µg	9%
Carbs	33.5g	13.71g	7%
Vitamin B5	0.925mg	0.57mg	7%
Choline		39.2mg	7%
Iron	2.46mg	2.91mg	6%
Vitamin E		0.7mg	5%
Calories	576kcal	654kcal	4%
Folate	113µg	98µg	4%
Vitamin B1	0.304mg	0.341mg	3%
Sodium	38mg	2mg	2%
Vitamin B3	0.877mg	1.125mg	2%
Vitamin K		2.7µg	2%
Saturated fat	5.719g	6.126g	2%
Protein per 100 calories	1.1g	2.3g	N/A
Calories per 10 g protein	929kcal	429kcal	N/A
Weight per 100 calories	17g	15g	N/A
Unsaturated / Saturated Fat ratio	7.3	9.2	N/A
Net carbs	33.5g	7.01g	N/A
Sugar		2.61g	N/A
Starch		0.06g	0%
Vitamin A	0µg	1µg	0%
Tryptophan	0.069mg	0.17mg	0%
Threonine	0.221mg	0.596mg	0%
Isoleucine	0.245mg	0.625mg	0%
Leucine	0.367mg	1.17mg	0%
Lysine	0.367mg	0.424mg	0%
Methionine	0.146mg	0.236mg	0%
Phenylalanine	0.262mg	0.711mg	0%
Valine	0.346mg	0.753mg	0%
Histidine	0.172mg	0.391mg	0%
Fructose		0.09g	0%