Walnut vs. Brown rice — In-Depth Nutrition Comparison
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Important differences between walnut and brown rice
- Brown rice has less copper, manganese, fats, phosphorus, vitamin B6, protein, iron, magnesium, and folate.
- Walnut's daily need coverage for copper is 164% more.
- Walnut has 67 times more fats than brown rice. Walnut has 65.21g of fats, while brown rice has 0.97g.
- Brown rice is lower in saturated fat.
- Brown rice has a higher glycemic index than walnut.
The food varieties used in the comparison are Nuts, walnuts, english and Rice, brown, long-grain, cooked.
Infographic
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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 more MagnesiumMagnesium | +305.1% |
| Contains more CalciumCalcium | +3166.7% |
| Contains more PotassiumPotassium | +412.8% |
| Contains more IronIron | +419.6% |
| Contains more CopperCopper | +1396.2% |
| Contains more ZincZinc | +335.2% |
| Contains more PhosphorusPhosphorus | +235.9% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +250.5% |
| Contains more SeleniumSelenium | +18.4% |
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 | +311.8% |
| Contains more Vitamin B1Vitamin B1 | +91.6% |
| Contains more Vitamin B2Vitamin B2 | +117.4% |
| Contains more Vitamin B5Vitamin B5 | +50% |
| Contains more Vitamin B6Vitamin B6 | +336.6% |
| Contains more Vitamin KVitamin K | +1250% |
| Contains more FolateFolate | +988.9% |
| Contains more Vitamin B3Vitamin B3 | +127.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.366g | 312% |
| Copper | 1.586mg | 0.106mg | 164% |
| Manganese | 3.414mg | 0.974mg | 106% |
| Fats | 65.21g | 0.97g | 99% |
| Phosphorus | 346mg | 103mg | 35% |
| Vitamin B6 | 0.537mg | 0.123mg | 32% |
| Iron | 2.91mg | 0.56mg | 29% |
| Magnesium | 158mg | 39mg | 28% |
| Calories | 654kcal | 123kcal | 27% |
| Saturated fat | 6.126g | 0.26g | 27% |
| Protein | 15.23g | 2.74g | 25% |
| Zinc | 3.09mg | 0.71mg | 22% |
| Folate | 98µg | 9µg | 22% |
| Monounsaturated fat | 8.933g | 0.369g | 21% |
| Fiber | 6.7g | 1.6g | 20% |
| Vitamin B1 | 0.341mg | 0.178mg | 14% |
| Calcium | 98mg | 3mg | 10% |
| Potassium | 441mg | 86mg | 10% |
| Starch | 0.06g | 24.79g | 10% |
| Vitamin B3 | 1.125mg | 2.561mg | 9% |
| Vitamin B2 | 0.15mg | 0.069mg | 6% |
| Choline | 39.2mg | 9.2mg | 5% |
| Carbs | 13.71g | 25.58g | 4% |
| Vitamin E | 0.7mg | 0.17mg | 4% |
| Vitamin B5 | 0.57mg | 0.38mg | 4% |
| Selenium | 4.9µg | 5.8µg | 2% |
| Vitamin K | 2.7µg | 0.2µg | 2% |
| Omega-6 (Linoleic acid) | 0.355g | 2% | |
| Vitamin C | 1.3mg | 0mg | 1% |
| Omega-3 (ALA) | 0.011g | 1% | |
| Protein per 100 calories | 2.3g | 2.2g | N/A |
| Calories per 10 g protein | 429kcal | 449kcal | N/A |
| Weight per 100 calories | 15g | 81g | N/A |
| Unsaturated / Saturated Fat ratio | 9.2 | 2.8 | N/A |
| Net carbs | 7.01g | 23.98g | N/A |
| Sugar | 2.61g | 0.24g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.033mg | 0% |
| Threonine | 0.596mg | 0.095mg | 0% |
| Isoleucine | 0.625mg | 0.109mg | 0% |
| Leucine | 1.17mg | 0.214mg | 0% |
| Lysine | 0.424mg | 0.099mg | 0% |
| Methionine | 0.236mg | 0.058mg | 0% |
| Phenylalanine | 0.711mg | 0.133mg | 0% |
| Valine | 0.753mg | 0.151mg | 0% |
| Histidine | 0.391mg | 0.066mg | 0% |
| Fructose | 0.09g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +455.8% |
| Contains more FatsFats | +6622.7% |
| Contains more CarbsCarbs | +86.6% |
| Contains more WaterWater | +1626.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains more Mono. FatMonounsaturated fat | +2320.9% |
| Contains more Poly. FatPolyunsaturated fat | +12789.1% |
| Contains less Sat. FatSaturated fat | -95.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +912.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +41216.7% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
