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  6. Walnut vs. Ginkgo nuts

Walnut vs. Ginkgo nuts — In-Depth Nutrition Comparison

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Important differences between walnut and ginkgo nuts

  • Walnut has more copper, manganese, fats, phosphorus, magnesium, protein, zinc, and iron; however, ginkgo nuts have more vitamin B3.
  • Walnut's daily need coverage for copper is 146% more.
  • Walnut has 39 times more fats than ginkgo nuts. Walnut has 65.21g of fats, while ginkgo nuts have 1.68g.
  • Ginkgo nuts are lower in saturated fat.

The food varieties used in the comparison are Nuts, walnuts, english and Nuts, ginkgo nuts, raw.

Infographic

Walnut vs Ginkgo nuts infographic
Infographic link

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.6% 45% 38% 91% 9.3% 53% 0.91% 15% 0%
Contains more MagnesiumMagnesium +485.2%
Contains more CalciumCalcium +4800%
Contains more IronIron +191%
Contains more CopperCopper +478.8%
Contains more ZincZinc +808.8%
Contains more PhosphorusPhosphorus +179%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +2921.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +15.6%

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.
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%
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 50% 0% 9.3% 0% 55% 21% 113% 9.6% 76% 0% 0% 41%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B5Vitamin B5 +256.3%
Contains more Vitamin B6Vitamin B6 +63.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +81.5%
Contains more Vitamin CVitamin C +1053.8%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B3Vitamin B3 +433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Ginkgo nuts DV% diff.
Polyunsaturated fat 47.174g 0.618g 310%
Copper 1.586mg 0.274mg 146%
Manganese 3.414mg 0.113mg 144%
Fats 65.21g 1.68g 98%
Phosphorus 346mg 124mg 32%
Magnesium 158mg 27mg 31%
Vitamin B3 1.125mg 6mg 30%
Fiber 6.7g 27%
Saturated fat 6.126g 0.319g 26%
Zinc 3.09mg 0.34mg 25%
Calories 654kcal 182kcal 24%
Iron 2.91mg 1mg 24%
Protein 15.23g 4.32g 22%
Monounsaturated fat 8.933g 0.619g 21%
Vitamin B6 0.537mg 0.328mg 16%
Vitamin C 1.3mg 15mg 15%
Folate 98µg 54µg 11%
Calcium 98mg 2mg 10%
Vitamin B1 0.341mg 0.22mg 10%
Selenium 4.9µg 9%
Carbs 13.71g 37.6g 8%
Vitamin B5 0.57mg 0.16mg 8%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Vitamin B2 0.15mg 0.09mg 5%
Vitamin A 1µg 28µg 3%
Potassium 441mg 510mg 2%
Vitamin K 2.7µg 2%
Protein per 100 calories 2.3g 2.4g N/A
Calories per 10 g protein 429kcal 421kcal N/A
Weight per 100 calories 15g 55g N/A
Unsaturated / Saturated Fat ratio 9.2 3.9 N/A
Net carbs 7.01g 37.6g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 2mg 7mg 0%
Tryptophan 0.17mg 0.071mg 0%
Threonine 0.596mg 0.268mg 0%
Isoleucine 0.625mg 0.209mg 0%
Leucine 1.17mg 0.316mg 0%
Lysine 0.424mg 0.206mg 0%
Methionine 0.236mg 0.055mg 0%
Phenylalanine 0.711mg 0.171mg 0%
Valine 0.753mg 0.283mg 0%
Histidine 0.391mg 0.102mg 0%
Fructose 0.09g 0%

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
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
Contains more ProteinProtein +252.5%
Contains more FatsFats +3781.5%
Contains more CarbsCarbs +174.3%
Contains more WaterWater +1256.3%

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
21% 40% 40%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.619 g
Polyunsaturated fat: Poly. Fat 0.618 g
Contains more Mono. FatMonounsaturated fat +1343.1%
Contains more Poly. FatPolyunsaturated fat +7533.3%
Contains less Sat. FatSaturated fat -94.8%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.