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  6. Chestnut vs. Walnut

Chestnut vs. Walnut — In-Depth Nutrition Comparison

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What are the main differences between chestnut and walnut?

  • Chestnut is richer in vitamin C, yet walnut is richer in copper, manganese, phosphorus, zinc, magnesium, vitamin B6, vitamin B1, and folate.
  • Walnut's daily need coverage for copper is 124% higher.
  • Chestnut has 21 times more vitamin C than walnut. Chestnut has 26.7mg of vitamin C, while walnut has 1.3mg.
  • Chestnut contains less saturated fat.
  • Walnut has a lower glycemic index than chestnut.

We used Nuts, chestnuts, european, boiled, and steamed and Nuts, walnuts, english types in this comparison.

Infographic

Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Walnut
Walnut
9
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 PotassiumPotassium +62.1%
Contains more MagnesiumMagnesium +192.6%
Contains more CalciumCalcium +113%
Contains more IronIron +68.2%
Contains more CopperCopper +236%
Contains more ZincZinc +1136%
Contains more PhosphorusPhosphorus +249.5%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +299.8%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 89% 0% 0.33% 0% 37% 24% 14% 19% 54% 0% 0% 29%
Walnut
Walnut
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin CVitamin C +1953.8%
Contains more Vitamin B1Vitamin B1 +130.4%
Contains more Vitamin B2Vitamin B2 +44.2%
Contains more Vitamin B3Vitamin B3 +53.9%
Contains more Vitamin B5Vitamin B5 +80.4%
Contains more Vitamin B6Vitamin B6 +130.5%
Contains more FolateFolate +157.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chestnut Walnut DV% diff.
Polyunsaturated fat 0.545g 47.174g 311%
Copper 0.472mg 1.586mg 124%
Manganese 0.854mg 3.414mg 111%
Fats 1.38g 65.21g 98%
Phosphorus 99mg 346mg 35%
Vitamin C 26.7mg 1.3mg 28%
Fiber 6.7g 27%
Saturated fat 0.26g 6.126g 27%
Calories 131kcal 654kcal 26%
Protein 2g 15.23g 26%
Zinc 0.25mg 3.09mg 26%
Magnesium 54mg 158mg 25%
Vitamin B6 0.233mg 0.537mg 23%
Monounsaturated fat 0.476g 8.933g 21%
Vitamin B1 0.148mg 0.341mg 16%
Iron 1.73mg 2.91mg 15%
Folate 38µg 98µg 15%
Selenium 4.9µg 9%
Potassium 715mg 441mg 8%
Choline 39.2mg 7%
Carbs 27.76g 13.71g 5%
Calcium 46mg 98mg 5%
Vitamin E 0.7mg 5%
Vitamin B5 0.316mg 0.57mg 5%
Vitamin B2 0.104mg 0.15mg 4%
Vitamin B3 0.731mg 1.125mg 2%
Vitamin K 2.7µg 2%
Sodium 27mg 2mg 1%
Protein per 100 calories 1.5g 2.3g N/A
Calories per 10 g protein 655kcal 429kcal N/A
Weight per 100 calories 76g 15g N/A
Unsaturated / Saturated Fat ratio 3.9 9.2 N/A
Net carbs 27.76g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.022mg 0.17mg 0%
Threonine 0.071mg 0.596mg 0%
Isoleucine 0.079mg 0.625mg 0%
Leucine 0.118mg 1.17mg 0%
Lysine 0.118mg 0.424mg 0%
Methionine 0.047mg 0.236mg 0%
Phenylalanine 0.084mg 0.711mg 0%
Valine 0.112mg 0.753mg 0%
Histidine 0.055mg 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Walnut
Walnut
3
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 +102.5%
Contains more WaterWater +1574.4%
Contains more ProteinProtein +661.5%
Contains more FatsFats +4625.4%
Contains more OtherOther +150.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Walnut
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 -95.8%
Contains more Mono. FatMonounsaturated fat +1776.7%
Contains more Poly. FatPolyunsaturated fat +8555.8%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.