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  6. Garlic vs. Walnut

Garlic vs. Walnut — In-Depth Nutrition Comparison

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Significant differences between garlic and walnut

  • Garlic has more vitamin B6 and vitamin C; however, walnut is richer in copper, manganese, magnesium, phosphorus, folate, fiber, and zinc.
  • Walnut covers your daily copper needs 143% more than garlic.
  • Walnut has 24 times less vitamin C than garlic. Garlic has 31.2mg of vitamin C, while walnut has 1.3mg.
  • Garlic contains less saturated fat.
  • Garlic has a higher glycemic index. The glycemic index of garlic is 30, while the glycemic index of walnut is 0.

Specific food types used in this comparison are Garlic, raw and Nuts, walnuts, english.

Infographic

Garlic 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.
Garlic
Garlic
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Walnut
Walnut
7
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 +84.7%
Contains more SeleniumSelenium +189.8%
Contains more MagnesiumMagnesium +532%
Contains more IronIron +71.2%
Contains more CopperCopper +430.4%
Contains more ZincZinc +166.4%
Contains more PhosphorusPhosphorus +126.1%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +104.2%
~equal in Potassium ~441mg

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.
Garlic
Garlic
2
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Walnut
Walnut
7
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 +2300%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +60.7%
Contains more Vitamin KVitamin K +58.8%
Contains more FolateFolate +3166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.57mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Walnut DV% diff.
Polyunsaturated fat 0.249g 47.174g 313%
Copper 0.299mg 1.586mg 143%
Fats 0.5g 65.21g 100%
Manganese 1.672mg 3.414mg 76%
Vitamin B6 1.235mg 0.537mg 54%
Vitamin C 31.2mg 1.3mg 33%
Magnesium 25mg 158mg 32%
Phosphorus 153mg 346mg 28%
Saturated fat 0.089g 6.126g 27%
Calories 149kcal 654kcal 25%
Folate 3µg 98µg 24%
Monounsaturated fat 0.011g 8.933g 22%
Protein 6.36g 15.23g 18%
Fiber 2.1g 6.7g 18%
Zinc 1.16mg 3.09mg 18%
Selenium 14.2µg 4.9µg 17%
Iron 1.7mg 2.91mg 15%
Vitamin B1 0.2mg 0.341mg 12%
Calcium 181mg 98mg 8%
Carbs 33.06g 13.71g 6%
Vitamin E 0.08mg 0.7mg 4%
Vitamin B2 0.11mg 0.15mg 3%
Vitamin B3 0.7mg 1.125mg 3%
Choline 23.2mg 39.2mg 3%
Potassium 401mg 441mg 1%
Sodium 17mg 2mg 1%
Vitamin B5 0.596mg 0.57mg 1%
Vitamin K 1.7µg 2.7µg 1%
Protein per 100 calories 4.3g 2.3g N/A
Calories per 10 g protein 234kcal 429kcal N/A
Weight per 100 calories 67g 15g N/A
Unsaturated / Saturated Fat ratio 2.9 9.2 N/A
Net carbs 30.96g 7.01g N/A
Sugar 1g 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.066mg 0.17mg 0%
Threonine 0.157mg 0.596mg 0%
Isoleucine 0.217mg 0.625mg 0%
Leucine 0.308mg 1.17mg 0%
Lysine 0.273mg 0.424mg 0%
Methionine 0.076mg 0.236mg 0%
Phenylalanine 0.183mg 0.711mg 0%
Valine 0.291mg 0.753mg 0%
Histidine 0.113mg 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +141.1%
Contains more WaterWater +1339.3%
Contains more ProteinProtein +139.5%
Contains more FatsFats +12942%
Contains more OtherOther +18.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -98.5%
Contains more Mono. FatMonounsaturated fat +81109.1%
Contains more Poly. FatPolyunsaturated fat +18845.4%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.