Side-by-Side Comparison

Dates (Medjool) vs Walnuts (English, Halves)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Clean raw walnut halves in minimalist ceramic dish

nuts seeds

Walnuts (English, Halves)

654Calories

15.2Protein

6.7Fiber

1.3Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-58%

Dates (Medjool)

Dates (Medjool) has fewer calories (energy) (277 kcal vs 654 kcal, 377 kcal less).

Higher Protein

+741%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 15.2 g vs 1.8 g in Dates (Medjool) (+13.4 g, +741%).

Higher Dietary Fiber

+0%

Similar Concentration

Both provide similar dietary fiber (6.7 g vs 6.7 g).

Higher Vitamin C

Walnuts (English, Halves)

Walnuts (English, Halves) provides 1.3 mg vs 0 mg in Dates (Medjool) (+1.3 mg).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

Walnuts (English, Halves)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Dates (Medjool)

277 kcal14% DV

Walnuts (English, Halves)

654 kcal33% DV

Walnuts (English, Halves) provides 654 kcal vs 277 kcal in Dates (Medjool) (+377 kcal, +136%).

ProteinWalnuts (English, Halves) higher

Dates (Medjool)

1.8 g4% DV

Walnuts (English, Halves)

15.2 g30% DV

Walnuts (English, Halves) provides 15.2 g vs 1.8 g in Dates (Medjool) (+13.4 g, +741%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

Walnuts (English, Halves)

13.7 g5% DV

Dates (Medjool) provides 75.0 g vs 13.7 g in Walnuts (English, Halves) (+61.3 g, +447%).

Dietary FiberSimilar

Dates (Medjool)

6.7 g24% DV

Walnuts (English, Halves)

6.7 g24% DV

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of dietary fiber (6.7 g).

Total FatWalnuts (English, Halves) higher

Dates (Medjool)

0.15 g

Walnuts (English, Halves)

65.2 g84% DV

Walnuts (English, Halves) provides 65.2 g vs 0.15 g in Dates (Medjool) (+65.1 g, +43373%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

Walnuts (English, Halves)

2.6 g5% DV

Dates (Medjool) provides 66.5 g vs 2.6 g in Walnuts (English, Halves) (+63.9 g, +2447%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Dates (Medjool)

0 mg

Walnuts (English, Halves)

1.3 mg1% DV

Walnuts (English, Halves) has higher vitamin c (1.3 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.0 µg1% DV

Walnuts (English, Halves)

1.0 µg

Dates (Medjool) provides 7.0 µg vs 1.0 µg in Walnuts (English, Halves) (+6.0 µg, +600%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Walnuts (English, Halves)

0 µg

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Dates (Medjool)

0.05 mg

Walnuts (English, Halves)

0.70 mg5% DV

Walnuts (English, Halves) provides 0.70 mg vs 0.05 mg in Dates (Medjool) (+0.65 mg, +1300%).

Vitamin KSimilar

Dates (Medjool)

2.7 µg2% DV

Walnuts (English, Halves)

2.7 µg2% DV

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of vitamin k (2.7 µg).

Folate (DFE)Walnuts (English, Halves) higher

Dates (Medjool)

15 µg4% DV

Walnuts (English, Halves)

98 µg25% DV

Walnuts (English, Halves) provides 98 µg vs 15 µg in Dates (Medjool) (+83 µg, +553%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Dates (Medjool)

0.05 mg4% DV

Walnuts (English, Halves)

0.34 mg28% DV

Walnuts (English, Halves) provides 0.34 mg vs 0.05 mg in Dates (Medjool) (+0.29 mg, +582%).

Riboflavin (Vitamin B2)Walnuts (English, Halves) higher

Dates (Medjool)

0.06 mg5% DV

Walnuts (English, Halves)

0.15 mg12% DV

Walnuts (English, Halves) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.6 mg10% DV

Walnuts (English, Halves)

1.1 mg7% DV

Dates (Medjool) provides 1.6 mg vs 1.1 mg in Walnuts (English, Halves) (+0.49 mg, +43%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.81 mg16% DV

Walnuts (English, Halves)

0.57 mg11% DV

Dates (Medjool) provides 0.81 mg vs 0.57 mg in Walnuts (English, Halves) (+0.24 mg, +41%).

Vitamin B6Walnuts (English, Halves) higher

Dates (Medjool)

0.25 mg15% DV

Walnuts (English, Halves)

0.54 mg32% DV

Walnuts (English, Halves) provides 0.54 mg vs 0.25 mg in Dates (Medjool) (+0.29 mg, +116%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Walnuts (English, Halves)

0 µg

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWalnuts (English, Halves) higher

Dates (Medjool)

1.0 mg

Walnuts (English, Halves)

2.0 mg

Walnuts (English, Halves) provides 2.0 mg vs 1.0 mg in Dates (Medjool) (+1.0 mg, +100%).

PotassiumDates (Medjool) higher

Dates (Medjool)

696 mg15% DV

Walnuts (English, Halves)

441 mg9% DV

Dates (Medjool) provides 696 mg vs 441 mg in Walnuts (English, Halves) (+255 mg, +58%).

CalciumWalnuts (English, Halves) higher

Dates (Medjool)

64.0 mg5% DV

Walnuts (English, Halves)

98.0 mg8% DV

Walnuts (English, Halves) provides 98.0 mg vs 64.0 mg in Dates (Medjool) (+34.0 mg, +53%).

IronWalnuts (English, Halves) higher

Dates (Medjool)

0.90 mg5% DV

Walnuts (English, Halves)

2.9 mg16% DV

Walnuts (English, Halves) provides 2.9 mg vs 0.90 mg in Dates (Medjool) (+2.0 mg, +223%).

MagnesiumWalnuts (English, Halves) higher

Dates (Medjool)

54.0 mg13% DV

Walnuts (English, Halves)

158 mg38% DV

Walnuts (English, Halves) provides 158 mg vs 54.0 mg in Dates (Medjool) (+104 mg, +193%).

PhosphorusWalnuts (English, Halves) higher

Dates (Medjool)

62.0 mg5% DV

Walnuts (English, Halves)

346 mg28% DV

Walnuts (English, Halves) provides 346 mg vs 62.0 mg in Dates (Medjool) (+284 mg, +458%).

ZincWalnuts (English, Halves) higher

Dates (Medjool)

0.44 mg4% DV

Walnuts (English, Halves)

3.1 mg28% DV

Walnuts (English, Halves) provides 3.1 mg vs 0.44 mg in Dates (Medjool) (+2.7 mg, +602%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Dates (Medjool)

0.03 g

Walnuts (English, Halves)

6.1 g31% DV

Walnuts (English, Halves) provides 6.1 g vs 0.03 g in Dates (Medjool) (+6.1 g, +19056%).

Nutrient

Dates (Medjool)24 g (1 date (24 g))

Walnuts (English, Halves)28 g (1 oz / 14 halves (28 g))

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Dates (Medjool)

66 kcal3% DV

Walnuts (English, Halves)

183 kcal9% DV

Walnuts (English, Halves) provides 183 kcal vs 66 kcal in Dates (Medjool) (+117 kcal, +175%).

ProteinWalnuts (English, Halves) higher

Dates (Medjool)

0.43 g1% DV

Walnuts (English, Halves)

4.3 g9% DV

Walnuts (English, Halves) provides 4.3 g vs 0.43 g in Dates (Medjool) (+3.8 g, +882%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

18.0 g7% DV

Walnuts (English, Halves)

3.8 g1% DV

Dates (Medjool) provides 18.0 g vs 3.8 g in Walnuts (English, Halves) (+14.2 g, +369%).

Dietary FiberWalnuts (English, Halves) higher

Dates (Medjool)

1.6 g6% DV

Walnuts (English, Halves)

1.9 g7% DV

Walnuts (English, Halves) provides 1.9 g vs 1.6 g in Dates (Medjool) (+0.27 g, +17%).

Total FatWalnuts (English, Halves) higher

Dates (Medjool)

0.04 g

Walnuts (English, Halves)

18.3 g23% DV

Walnuts (English, Halves) provides 18.3 g vs 0.04 g in Dates (Medjool) (+18.2 g, +50619%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

Walnuts (English, Halves)

0.73 g1% DV

Dates (Medjool) provides 16.0 g vs 0.73 g in Walnuts (English, Halves) (+15.2 g, +2083%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Dates (Medjool)

0 mg

Walnuts (English, Halves)

0.36 mg

Walnuts (English, Halves) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

1.7 µg

Walnuts (English, Halves)

0.3 µg

Dates (Medjool) provides 1.7 µg vs 0.3 µg in Walnuts (English, Halves) (+1.4 µg, +500%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Walnuts (English, Halves)

0 µg

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Dates (Medjool)

0.01 mg

Walnuts (English, Halves)

0.20 mg1% DV

Walnuts (English, Halves) provides slightly more vitamin e (0.20 mg vs 0.01 mg).

Vitamin KWalnuts (English, Halves) higher

Dates (Medjool)

0.6 µg1% DV

Walnuts (English, Halves)

0.8 µg1% DV

Walnuts (English, Halves) provides 0.8 µg vs 0.6 µg in Dates (Medjool) (+0.1 µg, +17%).

Folate (DFE)Walnuts (English, Halves) higher

Dates (Medjool)

3.6 µg1% DV

Walnuts (English, Halves)

27 µg7% DV

Walnuts (English, Halves) provides 27 µg vs 3.6 µg in Dates (Medjool) (+24 µg, +662%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Dates (Medjool)

0.01 mg1% DV

Walnuts (English, Halves)

0.10 mg8% DV

Walnuts (English, Halves) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.01 mg1% DV

Walnuts (English, Halves)

0.04 mg3% DV

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.01 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

0.39 mg2% DV

Walnuts (English, Halves)

0.32 mg2% DV

Dates (Medjool) provides 0.39 mg vs 0.32 mg in Walnuts (English, Halves) (+0.07 mg, +23%).

Pantothenic Acid (B5)Similar

Dates (Medjool)

0.19 mg4% DV

Walnuts (English, Halves)

0.16 mg3% DV

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of pantothenic acid (b5) (0.19 mg).

Vitamin B6Walnuts (English, Halves) higher

Dates (Medjool)

0.06 mg4% DV

Walnuts (English, Halves)

0.15 mg9% DV

Walnuts (English, Halves) provides slightly more vitamin b6 (0.15 mg vs 0.06 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Walnuts (English, Halves)

0 µg

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumWalnuts (English, Halves) higher

Dates (Medjool)

0.24 mg

Walnuts (English, Halves)

0.56 mg

Walnuts (English, Halves) provides 0.56 mg vs 0.24 mg in Dates (Medjool) (+0.32 mg, +133%).

PotassiumDates (Medjool) higher

Dates (Medjool)

167 mg4% DV

Walnuts (English, Halves)

123 mg3% DV

Dates (Medjool) provides 167 mg vs 123 mg in Walnuts (English, Halves) (+43.6 mg, +35%).

CalciumWalnuts (English, Halves) higher

Dates (Medjool)

15.4 mg1% DV

Walnuts (English, Halves)

27.4 mg2% DV

Walnuts (English, Halves) provides 27.4 mg vs 15.4 mg in Dates (Medjool) (+12.1 mg, +79%).

IronWalnuts (English, Halves) higher

Dates (Medjool)

0.22 mg1% DV

Walnuts (English, Halves)

0.81 mg5% DV

Walnuts (English, Halves) provides 0.81 mg vs 0.22 mg in Dates (Medjool) (+0.60 mg, +277%).

MagnesiumWalnuts (English, Halves) higher

Dates (Medjool)

13.0 mg3% DV

Walnuts (English, Halves)

44.2 mg11% DV

Walnuts (English, Halves) provides 44.2 mg vs 13.0 mg in Dates (Medjool) (+31.3 mg, +241%).

PhosphorusWalnuts (English, Halves) higher

Dates (Medjool)

14.9 mg1% DV

Walnuts (English, Halves)

96.9 mg8% DV

Walnuts (English, Halves) provides 96.9 mg vs 14.9 mg in Dates (Medjool) (+82.0 mg, +551%).

ZincWalnuts (English, Halves) higher

Dates (Medjool)

0.11 mg1% DV

Walnuts (English, Halves)

0.87 mg8% DV

Walnuts (English, Halves) provides 0.87 mg vs 0.11 mg in Dates (Medjool) (+0.76 mg, +719%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Dates (Medjool)

0.01 g

Walnuts (English, Halves)

1.7 g9% DV

Walnuts (English, Halves) provides 1.7 g vs 0.01 g in Dates (Medjool) (+1.7 g, +22249%).

Nutrient

Dates (Medjool)Amount per 100 kcal (36 g)

Walnuts (English, Halves)Amount per 100 kcal (15 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

Walnuts (English, Halves)

98 kcal5% DV

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of calories (energy) (100 kcal).

ProteinWalnuts (English, Halves) higher

Dates (Medjool)

0.65 g1% DV

Walnuts (English, Halves)

2.3 g5% DV

Walnuts (English, Halves) provides 2.3 g vs 0.65 g in Dates (Medjool) (+1.6 g, +251%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

Walnuts (English, Halves)

2.1 g1% DV

Dates (Medjool) provides 27.0 g vs 2.1 g in Walnuts (English, Halves) (+24.9 g, +1212%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

2.4 g9% DV

Walnuts (English, Halves)

1.0 g4% DV

Dates (Medjool) provides 2.4 g vs 1.0 g in Walnuts (English, Halves) (+1.4 g, +140%).

Total FatWalnuts (English, Halves) higher

Dates (Medjool)

0.05 g

Walnuts (English, Halves)

9.8 g13% DV

Walnuts (English, Halves) provides 9.8 g vs 0.05 g in Dates (Medjool) (+9.7 g, +18014%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

Walnuts (English, Halves)

0.39 g1% DV

Dates (Medjool) provides 23.9 g vs 0.39 g in Walnuts (English, Halves) (+23.5 g, +6012%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Dates (Medjool)

0 mg

Walnuts (English, Halves)

0.20 mg

Walnuts (English, Halves) provides slightly more vitamin c (0.20 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

2.5 µg

Walnuts (English, Halves)

0.2 µg

Dates (Medjool) provides 2.5 µg vs 0.2 µg in Walnuts (English, Halves) (+2.4 µg, +1580%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Walnuts (English, Halves)

0 µg

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Dates (Medjool)

0.02 mg

Walnuts (English, Halves)

0.11 mg1% DV

Walnuts (English, Halves) provides slightly more vitamin e (0.11 mg vs 0.02 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

1.0 µg1% DV

Walnuts (English, Halves)

0.4 µg

Dates (Medjool) provides 1.0 µg vs 0.4 µg in Walnuts (English, Halves) (+0.6 µg, +140%).

Folate (DFE)Walnuts (English, Halves) higher

Dates (Medjool)

5.4 µg1% DV

Walnuts (English, Halves)

15 µg4% DV

Walnuts (English, Halves) provides 15 µg vs 5.4 µg in Dates (Medjool) (+9.3 µg, +172%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.02 mg2% DV

Walnuts (English, Halves)

0.05 mg4% DV

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.02 mg2% DV

Walnuts (English, Halves)

0.02 mg2% DV

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

0.58 mg4% DV

Walnuts (English, Halves)

0.17 mg1% DV

Dates (Medjool) provides 0.58 mg vs 0.17 mg in Walnuts (English, Halves) (+0.41 mg, +243%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.29 mg6% DV

Walnuts (English, Halves)

0.09 mg2% DV

Dates (Medjool) provides 0.29 mg vs 0.09 mg in Walnuts (English, Halves) (+0.20 mg, +239%).

Vitamin B6Similar

Dates (Medjool)

0.09 mg5% DV

Walnuts (English, Halves)

0.08 mg5% DV

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Walnuts (English, Halves)

0 µg

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumDates (Medjool) higher

Dates (Medjool)

0.36 mg

Walnuts (English, Halves)

0.30 mg

Dates (Medjool) provides 0.36 mg vs 0.30 mg in Walnuts (English, Halves) (+0.06 mg, +20%).

PotassiumDates (Medjool) higher

Dates (Medjool)

251 mg5% DV

Walnuts (English, Halves)

66.1 mg1% DV

Dates (Medjool) provides 251 mg vs 66.1 mg in Walnuts (English, Halves) (+184 mg, +279%).

CalciumDates (Medjool) higher

Dates (Medjool)

23.0 mg2% DV

Walnuts (English, Halves)

14.7 mg1% DV

Dates (Medjool) provides 23.0 mg vs 14.7 mg in Walnuts (English, Halves) (+8.3 mg, +57%).

IronWalnuts (English, Halves) higher

Dates (Medjool)

0.32 mg2% DV

Walnuts (English, Halves)

0.44 mg2% DV

Walnuts (English, Halves) provides 0.44 mg vs 0.32 mg in Dates (Medjool) (+0.11 mg, +35%).

MagnesiumWalnuts (English, Halves) higher

Dates (Medjool)

19.4 mg5% DV

Walnuts (English, Halves)

23.7 mg6% DV

Walnuts (English, Halves) provides 23.7 mg vs 19.4 mg in Dates (Medjool) (+4.3 mg, +22%).

PhosphorusWalnuts (English, Halves) higher

Dates (Medjool)

22.3 mg2% DV

Walnuts (English, Halves)

51.9 mg4% DV

Walnuts (English, Halves) provides 51.9 mg vs 22.3 mg in Dates (Medjool) (+29.6 mg, +133%).

ZincWalnuts (English, Halves) higher

Dates (Medjool)

0.16 mg1% DV

Walnuts (English, Halves)

0.46 mg4% DV

Walnuts (English, Halves) provides 0.46 mg vs 0.16 mg in Dates (Medjool) (+0.31 mg, +193%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Dates (Medjool)

0.01 g

Walnuts (English, Halves)

0.92 g5% DV

Walnuts (English, Halves) provides 0.92 g vs 0.01 g in Dates (Medjool) (+0.91 g, +7882%).

Nutrient

Dates (Medjool)Normalized to 300 kcal (108 g)

Walnuts (English, Halves)Normalized to 300 kcal (46 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

Walnuts (English, Halves)

301 kcal15% DV

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of calories (energy) (299 kcal).

ProteinWalnuts (English, Halves) higher

Dates (Medjool)

2.0 g4% DV

Walnuts (English, Halves)

7.0 g14% DV

Walnuts (English, Halves) provides 7.0 g vs 2.0 g in Dates (Medjool) (+5.1 g, +258%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

Walnuts (English, Halves)

6.3 g2% DV

Dates (Medjool) provides 81.0 g vs 6.3 g in Walnuts (English, Halves) (+74.7 g, +1184%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

7.2 g26% DV

Walnuts (English, Halves)

3.1 g11% DV

Dates (Medjool) provides 7.2 g vs 3.1 g in Walnuts (English, Halves) (+4.2 g, +135%).

Total FatWalnuts (English, Halves) higher

Dates (Medjool)

0.16 g

Walnuts (English, Halves)

30.0 g38% DV

Walnuts (English, Halves) provides 30.0 g vs 0.16 g in Dates (Medjool) (+29.8 g, +18416%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

Walnuts (English, Halves)

1.2 g2% DV

Dates (Medjool) provides 71.8 g vs 1.2 g in Walnuts (English, Halves) (+70.6 g, +5879%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Dates (Medjool)

0 mg

Walnuts (English, Halves)

0.60 mg1% DV

Walnuts (English, Halves) has higher vitamin c (0.60 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.6 µg1% DV

Walnuts (English, Halves)

0.5 µg

Dates (Medjool) provides 7.6 µg vs 0.5 µg in Walnuts (English, Halves) (+7.1 µg, +1543%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Walnuts (English, Halves)

0 µg

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Dates (Medjool)

0.05 mg

Walnuts (English, Halves)

0.32 mg2% DV

Walnuts (English, Halves) provides 0.32 mg vs 0.05 mg in Dates (Medjool) (+0.27 mg, +496%).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.9 µg2% DV

Walnuts (English, Halves)

1.2 µg1% DV

Dates (Medjool) provides 2.9 µg vs 1.2 µg in Walnuts (English, Halves) (+1.7 µg, +135%).

Folate (DFE)Walnuts (English, Halves) higher

Dates (Medjool)

16 µg4% DV

Walnuts (English, Halves)

45 µg11% DV

Walnuts (English, Halves) provides 45 µg vs 16 µg in Dates (Medjool) (+29 µg, +178%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Dates (Medjool)

0.05 mg5% DV

Walnuts (English, Halves)

0.16 mg13% DV

Walnuts (English, Halves) provides slightly more thiamin (vitamin b1) (0.16 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.06 mg5% DV

Walnuts (English, Halves)

0.07 mg5% DV

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.7 mg11% DV

Walnuts (English, Halves)

0.52 mg3% DV

Dates (Medjool) provides 1.7 mg vs 0.52 mg in Walnuts (English, Halves) (+1.2 mg, +236%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.87 mg17% DV

Walnuts (English, Halves)

0.26 mg5% DV

Dates (Medjool) provides 0.87 mg vs 0.26 mg in Walnuts (English, Halves) (+0.61 mg, +232%).

Vitamin B6Similar

Dates (Medjool)

0.27 mg16% DV

Walnuts (English, Halves)

0.25 mg15% DV

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of vitamin b6 (0.27 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Walnuts (English, Halves)

0 µg

Both Dates (Medjool) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumDates (Medjool) higher

Dates (Medjool)

1.1 mg

Walnuts (English, Halves)

0.92 mg

Dates (Medjool) provides 1.1 mg vs 0.92 mg in Walnuts (English, Halves) (+0.16 mg, +17%).

PotassiumDates (Medjool) higher

Dates (Medjool)

752 mg16% DV

Walnuts (English, Halves)

203 mg4% DV

Dates (Medjool) provides 752 mg vs 203 mg in Walnuts (English, Halves) (+549 mg, +271%).

CalciumDates (Medjool) higher

Dates (Medjool)

69.1 mg5% DV

Walnuts (English, Halves)

45.1 mg3% DV

Dates (Medjool) provides 69.1 mg vs 45.1 mg in Walnuts (English, Halves) (+24.0 mg, +53%).

IronWalnuts (English, Halves) higher

Dates (Medjool)

0.97 mg5% DV

Walnuts (English, Halves)

1.3 mg7% DV

Walnuts (English, Halves) provides 1.3 mg vs 0.97 mg in Dates (Medjool) (+0.37 mg, +38%).

MagnesiumWalnuts (English, Halves) higher

Dates (Medjool)

58.3 mg14% DV

Walnuts (English, Halves)

72.7 mg17% DV

Walnuts (English, Halves) provides 72.7 mg vs 58.3 mg in Dates (Medjool) (+14.4 mg, +25%).

PhosphorusWalnuts (English, Halves) higher

Dates (Medjool)

67.0 mg5% DV

Walnuts (English, Halves)

159 mg13% DV

Walnuts (English, Halves) provides 159 mg vs 67.0 mg in Dates (Medjool) (+92.2 mg, +138%).

ZincWalnuts (English, Halves) higher

Dates (Medjool)

0.48 mg4% DV

Walnuts (English, Halves)

1.4 mg13% DV

Walnuts (English, Halves) provides 1.4 mg vs 0.48 mg in Dates (Medjool) (+0.95 mg, +199%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Dates (Medjool)

0.03 g

Walnuts (English, Halves)

2.8 g14% DV

Walnuts (English, Halves) provides 2.8 g vs 0.03 g in Dates (Medjool) (+2.8 g, +8059%).

Dates (Medjool) vs Walnuts (English, Halves)

Dates (Medjool)

Walnuts (English, Halves)

Nutritional Takeaways

Comparison Summary