Nutrition Comparison Tool
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Almonds
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Walnuts
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 41% DV 828 calories
  • Walnuts 1 cup, chopped (x1) 38% DV 765 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 92% DV 71.4g
  • Walnuts 1 cup, chopped (x1) 98% DV 76.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 11% DV 30.8g
  • Walnuts 1 cup, chopped (x1) 6% DV 16g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 60% DV 30.2g
  • Walnuts 1 cup, chopped (x1) 36% DV 17.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 0% DV 0mg
  • Walnuts 1 cup, chopped (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 27% DV 5.4g
  • Walnuts 1 cup, chopped (x1) 36% DV 7.2g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 64% DV 17.9g
  • Walnuts 1 cup, chopped (x1) 28% DV 7.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 12% DV 6.2g
  • Walnuts 1 cup, chopped (x1) 6% DV 3.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 29% DV 5.3mg
  • Walnuts 1 cup, chopped (x1) 19% DV 3.4mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 30% DV 384.7mg
  • Walnuts 1 cup, chopped (x1) 9% DV 114.7mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Almonds 1 cup, whole (x1) 22% DV 1048.2mg
  • Walnuts 1 cup, chopped (x1) 11% DV 516mg
Comparison Table

Table Legend

  1. Almonds
  2. Walnuts
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 143 117
Calories
(%DV)		 828
(41%)		 765
(38%)
Fat (g)
(%DV)		 71.4
(92%)		 76.3
(98%)
Protein (g)
(%DV)		 30.2
(60%)		 17.8
(36%)
Carbohydrate (g)
(%DV)		 30.8
(11%)		 16
(6%)
Sugars (g)
(%DV)		 6.2
(12%)		 3.1
(6%)
Fiber (g)
(%DV)		 17.9
(64%)		 7.8
(28%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 5.4
(27%)		 7.2
(36%)
Net-Carbs (g) 12.9
8.2
Trans Fatty Acids (g) 0.02
--
  Minerals
Food # 1 2
Weight (g) 143 117
Calcium (mg)
(%DV)		 384.7
(30%)		 114.7
(9%)
Iron, Fe (mg)
(%DV)		 5.3
(29%)		 3.4
(19%)
Potassium, K (mg)
(%DV)		 1048.2
(22%)		 516
(11%)
Magnesium (mg)
(%DV)		 386.1
(92%)		 184.9
(44%)
Phosphorus, P (mg)
(%DV)		 687.8
(55%)		 404.8
(32%)
Sodium (mg)
(%DV)		 1.4
(0%)		 2.3
(0%)
Zinc, Zn (mg)
(%DV)		 4.5
(41%)		 3.6
(33%)
Copper, Cu (mg)
(%DV)		 1.5
(164%)		 1.9
(206%)
Manganese (mg)
(%DV)		 3.1
(135%)		 4
(174%)
Selenium, Se (mcg)
(%DV)		 5.9
(11%)		 5.7
(10%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 0
0
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 143 117
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 1.2
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 1.5
(2%)
Thiamin (B1) (mg)
(%DV)		 0.29
(24%)		 0.4
(33%)
Riboflavin (B2) (mg)
(%DV)		 1.6
(125%)		 0.18
(13%)
Niacin (B3) (mg)
(%DV)		 5.2
(32%)		 1.3
(8%)
Vitamin B5 (PA) (mg)
(%DV)		 0.67
(13%)		 0.67
(13%)
Vitamin B6 (mg)
(%DV)		 0.2
(12%)		 0.63
(37%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 62.9
(16%)		 114.7
(29%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 62.9
(16%)		 114.7
(29%)
Folate DFE (mcg)
(%)		 62.9
(16%)		 114.7
(29%)
Choline (mg)
(%DV)		 74.5
(14%)		 45.9
(8%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 1.4
(0%)		 14
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 2.9 23.4
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 1.4
10.5
Vitamin E (mg)
(%DV)		 36.7
(244%)		 0.82
(5%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 3.2
(3%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 143 117
Water (g) 6.3
4.8
Ash (g) 4
2
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 3
6.47
  Carbohydrates
Food # 1 2
Weight (g) 143 117
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 5.6
2.8
Glucose (Dextrose) (g) 0.24
0.09
Fructose (g) 0.16
0.11
Lactose (g) 0
0
Maltose (g) 0.06
0
Galactose (g) 0.1
--
Starch (g) 1
0.07
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 143 117
Monounsaturated Fats (g) 45.118
10.452
Polyunsaturated Fats (g) 17.63
55.194
Omega 3s (g)
(%AI)		 0.004
(0%)		 10.624
(664%)
Omega 6s (g)
(%AI)		 17.62
(104%)		 44.569
(262%)
Omega 3 to Omega 6 Ratio 0
0.24
Omega 6 to Omega 3 Ratio 4107.33
4.2
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.004
(0%)		 10.624
(664%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 17.618
--
gamma-Linolenic Acid (GLA) (g) 0
--
c-c-n6-Eicosadienoic Acid (g) 0.003
0
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) 0
0
Myristic Acid (14:0) (g) 0.004
0
Pentadecanoic Acid (15:0) (g) 0
0
Palmitic Acid (16:0) (g) 4.409
5.153
Margaric Acid (17:0) (g) 0.006
0
Stearic Acid (18:0) (g) 1.007
1.941
Arachidic Acid (20:0) (g) 0.01
0.074
Behenic Acid (22:0) (g) 0.001
0
Lignoceric Acid (24:0) (g) 0
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
Pentadecenoic Acid (15:1) (g) 0
--
Palmitoleic Acid (16:1) (g) 0.342
0
cis-Palmitoleic Acid (16:1 cis) (g) 0.325
--
Heptadecenoic Acid (17:1) (g) 0.019
--
Oleic Acid (18:1) (g) 44.75
10.295
c-Oleic Acid (18:1 cis) (g) 44.75
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.007
0.157
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) 0
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 17.623
44.569
Conjugated Linoleic Acid (CLAs) (g) 0.003
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.004
10.624
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) 0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) 0.004
--
t-Monoenoic Fats (g) 0.017
--
t-Palmitoleic Acid (16:1 t) (g) 0.017
--
t-Oleic Acid (18:1 t) (g) 0
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) 0.004
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) 0.006
0
Campesterol (g) 0.007
0.006
Beta-sitosterol (g) 0.186
0.102
Amino Acids
Food # 1 2
Weight (g) 143 117
Essential  
Histidine (mg)
(%RDI)		 771
(110%)		 457
(65%)
Isoleucine (mg)
(%RDI)		 1074
(77%)		 731
(52%)
Leucine (mg)
(%RDI)		 2106
(77%)		 1369
(50%)
Lysine (mg)
(%RDI)		 812
(39%)		 496
(24%)
Methionine (mg)
(%RDI)		 225
(31%)		 276
(38%)
Phenylalanine (mg)
(%RDI)		 1619
(185%)		 832
(95%)
Threonine (mg)
(%RDI)		 859
(82%)		 697
(66%)
Tryptophan (mg)
(%RDI)		 302
(108%)		 199
(71%)
Valine (mg)
(%RDI)		 1223
(67%)		 881
(48%)
Conditional  
Arginine (mg) 3525
2665
Cystine (mg)
(%RDI)		 307
(107%)		 243
(85%)
Glycine (mg) 2043
955
Proline (mg) 1386
826
Tyrosine (mg)
(%RDI)		 644
(74%)		 475
(54%)
Non-Essential  
Alanine (mg) 1429
814
Aspartic acid (mg) 3774
2140
Betaine (mg) 0.72
0.35
Glutamic acid (mg) 8875
3295
Hydroxyproline (mg) --
--
Serine (mg) 1304
1093
Data Source
Almonds
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Walnuts
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.