Sugar vs. Walnut — In-Depth Nutrition Comparison
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Significant differences between sugar and walnut
- Sugar has more carbs; however, walnut is richer in copper, manganese, fats, phosphorus, vitamin B6, magnesium, protein, and iron.
- Walnut covers your daily copper needs 175% more than sugar.
- Walnut has 7 times less carbs than sugar. Sugar has 99.98g of carbs, while walnut has 13.71g.
- Sugar has a higher glycemic index. The glycemic index of sugar is 65, while the glycemic index of walnut is 0.
Specific food types used in this comparison are Sugars, granulated and Nuts, walnuts, english.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +9700% |
| Contains more PotassiumPotassium | +21950% |
| Contains more IronIron | +5720% |
| Contains more CopperCopper | +22557.1% |
| Contains more ZincZinc | +30800% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +85250% |
| Contains more SeleniumSelenium | +716.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +689.5% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0g | 47.174g | 314% |
| Copper | 0.007mg | 1.586mg | 175% |
| Manganese | 0.004mg | 3.414mg | 148% |
| Fats | 0g | 65.21g | 100% |
| Phosphorus | 0mg | 346mg | 49% |
| Vitamin B6 | 0mg | 0.537mg | 41% |
| Magnesium | 0mg | 158mg | 38% |
| Iron | 0.05mg | 2.91mg | 36% |
| Protein | 0g | 15.23g | 30% |
| Carbs | 99.98g | 13.71g | 29% |
| Zinc | 0.01mg | 3.09mg | 28% |
| Vitamin B1 | 0mg | 0.341mg | 28% |
| Saturated fat | 0g | 6.126g | 28% |
| Fiber | 0g | 6.7g | 27% |
| Folate | 0µg | 98µg | 25% |
| Monounsaturated fat | 0g | 8.933g | 22% |
| Calories | 387kcal | 654kcal | 13% |
| Potassium | 2mg | 441mg | 13% |
| Vitamin B5 | 0mg | 0.57mg | 11% |
| Calcium | 1mg | 98mg | 10% |
| Vitamin B2 | 0.019mg | 0.15mg | 10% |
| Selenium | 0.6µg | 4.9µg | 8% |
| Vitamin B3 | 0mg | 1.125mg | 7% |
| Choline | 0mg | 39.2mg | 7% |
| Vitamin E | 0mg | 0.7mg | 5% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Protein per 100 calories | 0g | 2.3g | N/A |
| Calories per 10 g protein | 429kcal | N/A | |
| Weight per 100 calories | 26g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 9.2 | N/A | |
| Net carbs | 99.98g | 7.01g | N/A |
| Sugar | 99.8g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 1mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 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 | 0g | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +629.2% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +20250% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +4007% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
