Walnut vs. Hickory nut — In-Depth Nutrition Comparison

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A recap on the differences between walnut and hickory nut

Walnut has more copper, vitamin B6, folate, and iron; however, hickory nut are higher in manganese, vitamin B1, vitamin B5, zinc, and selenium.
Walnut covers your daily copper needs 94% more than hickory nut.
Hickory nut contain 3 times less vitamin B6 than walnut. Walnut contains 0.537mg of vitamin B6, while hickory nut contain 0.192mg.
Walnut has less saturated fat.

Food varieties used in this article are Nuts, walnuts, english and Nuts, hickorynuts, 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

Hickory nut

Contains more CalciumCalcium	+60.7%
Contains more IronIron	+37.3%
Contains more CopperCopper	+114.9%

Contains more ZincZinc	+39.5%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+35%
Contains more SeleniumSelenium	+65.3%

~equal in Magnesium ~173mg

~equal in Potassium ~436mg

~equal in Phosphorus ~336mg

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

Hickory nut

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+14.5%
Contains more Vitamin B3Vitamin B3	+24%
Contains more Vitamin B6Vitamin B6	+179.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+145%

Contains more Vitamin CVitamin C	+53.8%
Contains more Vitamin AVitamin A	+600%
Contains more Vitamin B1Vitamin B1	+154.3%
Contains more Vitamin B5Vitamin B5	+206.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	47.174g	21.886g	169%
Copper	1.586mg	0.738mg	94%
Monounsaturated fat	8.933g	32.611g	59%
Manganese	3.414mg	4.61mg	52%
Vitamin B1	0.341mg	0.867mg	44%
Vitamin B6	0.537mg	0.192mg	27%
Vitamin B5	0.57mg	1.746mg	24%
Folate	98µg	40µg	15%
Zinc	3.09mg	4.31mg	11%
Iron	2.91mg	2.12mg	10%
Choline	39.2mg		7%
Selenium	4.9µg	8.1µg	6%
Protein	15.23g	12.72g	5%
Vitamin E	0.7mg		5%
Magnesium	158mg	173mg	4%
Calcium	98mg	61mg	4%
Saturated fat	6.126g	7.038g	4%
Carbs	13.71g	18.25g	2%
Vitamin K	2.7µg		2%
Fats	65.21g	64.37g	1%
Vitamin C	1.3mg	2mg	1%
Fiber	6.7g	6.4g	1%
Phosphorus	346mg	336mg	1%
Vitamin A	1µg	7µg	1%
Vitamin B2	0.15mg	0.131mg	1%
Vitamin B3	1.125mg	0.907mg	1%
Calories	654kcal	657kcal	0%
Protein per 100 calories	2.3g	1.9g	N/A
Calories per 10 g protein	429kcal	517kcal	N/A
Weight per 100 calories	15g	15g	N/A
Unsaturated / Saturated Fat ratio	9.2	7.7	N/A
Net carbs	7.01g	11.85g	N/A
Potassium	441mg	436mg	0%
Sugar	2.61g		N/A
Starch	0.06g		0%
Sodium	2mg	1mg	0%
Tryptophan	0.17mg	0.139mg	0%
Threonine	0.596mg	0.422mg	0%
Isoleucine	0.625mg	0.576mg	0%
Leucine	1.17mg	1.027mg	0%
Lysine	0.424mg	0.497mg	0%
Methionine	0.236mg	0.3mg	0%
Phenylalanine	0.711mg	0.713mg	0%
Valine	0.753mg	0.73mg	0%
Histidine	0.391mg	0.389mg	0%
Fructose	0.09g		0%