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  6. Walnut vs. Caviar

Walnut vs. Caviar — In-Depth Nutrition Comparison

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What are the differences between walnut and caviar?

  • Walnut is higher in copper and manganese, yet caviar is higher in vitamin B12, iron, selenium, choline, vitamin B5, and vitamin B2.
  • Caviar's daily need coverage for vitamin B12 is 833% more.
  • Walnut has 68 times more manganese than caviar. While walnut has 3.414mg of manganese, caviar has only 0.05mg.
  • The amount of sodium in walnut is lower.

We used Nuts, walnuts, english and Fish, caviar, black, and red, granular types in this article.

Infographic

Walnut vs Caviar 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.
Walnut
Walnut
5
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%
Caviar
Caviar
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +143.6%
Contains more CopperCopper +1341.8%
Contains more ZincZinc +225.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +6728%
Contains more MagnesiumMagnesium +89.9%
Contains more CalciumCalcium +180.6%
Contains more IronIron +308.2%
Contains more SeleniumSelenium +1236.7%
~equal in Phosphorus ~356mg

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
Walnut
6
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%
Caviar
Caviar
6
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 0% 44% 90% 38% 48% 143% 2.3% 210% 74% 2500% 1.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +79.5%
Contains more Vitamin B3Vitamin B3 +837.5%
Contains more Vitamin B6Vitamin B6 +67.8%
Contains more Vitamin KVitamin K +350%
Contains more FolateFolate +96%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +27000%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin B2Vitamin B2 +313.3%
Contains more Vitamin B5Vitamin B5 +514%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Walnut Caviar DV% diff.
Vitamin B12 0µg 20µg 833%
Polyunsaturated fat 47.174g 7.405g 265%
Cholesterol 0mg 588mg 196%
Copper 1.586mg 0.11mg 164%
Manganese 3.414mg 0.05mg 146%
Iron 2.91mg 11.88mg 112%
Selenium 4.9µg 65.5µg 110%
Choline 39.2mg 490.9mg 82%
Fats 65.21g 17.9g 73%
Sodium 2mg 1500mg 65%
Vitamin B5 0.57mg 3.5mg 59%
Vitamin B2 0.15mg 0.62mg 36%
Magnesium 158mg 300mg 34%
Vitamin A 1µg 271µg 30%
Fiber 6.7g 0g 27%
Calories 654kcal 264kcal 20%
Protein 15.23g 24.6g 19%
Zinc 3.09mg 0.95mg 19%
Calcium 98mg 275mg 18%
Vitamin B6 0.537mg 0.32mg 17%
Vitamin D* 0 IU 117 IU 15%
Vitamin D 0µg 2.9µg 15%
Vitamin B1 0.341mg 0.19mg 13%
Folate 98µg 50µg 12%
Monounsaturated fat 8.933g 4.631g 11%
Saturated fat 6.126g 4.06g 9%
Potassium 441mg 181mg 8%
Vitamin E 0.7mg 1.89mg 8%
Vitamin B3 1.125mg 0.12mg 6%
Carbs 13.71g 4g 3%
Vitamin K 2.7µg 0.6µg 2%
Vitamin C 1.3mg 0mg 1%
Phosphorus 346mg 356mg 1%
Protein per 100 calories 2.3g 9.3g N/A
Calories per 10 g protein 429kcal 107kcal N/A
Weight per 100 calories 15g 38g N/A
Unsaturated / Saturated Fat ratio 9.2 3 N/A
Net carbs 7.01g 4g N/A
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.323mg 0%
Threonine 0.596mg 1.263mg 0%
Isoleucine 0.625mg 1.035mg 0%
Leucine 1.17mg 2.133mg 0%
Lysine 0.424mg 1.834mg 0%
Methionine 0.236mg 0.646mg 0%
Phenylalanine 0.711mg 1.071mg 0%
Valine 0.753mg 1.263mg 0%
Histidine 0.391mg 0.649mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0g 2.741g N/A
Omega-3 - DHA 0g 3.8g N/A
Omega-3 - DPA 0g 0.229g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
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
Caviar
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more FatsFats +264.3%
Contains more CarbsCarbs +242.8%
Contains more ProteinProtein +61.5%
Contains more WaterWater +1067.1%
Contains more OtherOther +237.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Caviar
Caviar
1
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains more Mono. FatMonounsaturated fat +92.9%
Contains more Poly. FatPolyunsaturated fat +537.1%
Contains less Sat. FatSaturated fat -33.7%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.