Walnut vs. Beechnuts — In-Depth Nutrition Comparison

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Important differences between walnut and beechnuts

Walnut has more copper, manganese, phosphorus, magnesium, zinc, and calcium; however, beechnuts have more vitamin B2, potassium, vitamin C, and vitamin B6.
Walnut's daily need coverage for copper is 102% more.

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

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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.

Walnut

Beechnuts

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%
Contains more SeleniumSelenium	+∞%

Contains more PotassiumPotassium

+130.6%

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.

Walnut

Beechnuts

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+12.2%
Contains more Vitamin B3Vitamin B3	+28.3%
Contains more Vitamin KVitamin K	+∞%

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%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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