Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
almond extract
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and almond extract:
Walnut is high in calories and almond extract has 91% less calories than walnut - walnut has 654 calories per 100 grams and almond extract has 56 calories.
For macronutrient ratios, walnut is heavier in protein, much lighter in carbs and much heavier in fat compared to almond extract per calorie. Walnut has a macronutrient ratio of 9:8:84 and for almond extract, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Almond Extract | |
|---|---|---|
| Protein | 9% | ~ |
| Carbohydrates | 8% | 100% |
| Fat | 84% | ~ |
| Alcohol | ~ | ~ |
Walnut and almond extract contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and almond extract has 14.4g of carbohydrates.
Walnut is an excellent source of dietary fiber and it has more dietary fiber than almond extract - walnut has 6.7g of dietary fiber per 100 grams and almond extract does not contain significant amounts.
Walnut has 4.5 times less sugar than almond extract - walnut has 2.6g of sugar per 100 grams and almond extract has 14.4g of sugar.
Walnut is an excellent source of protein and it has 506 times more protein than almond extract - walnut has 15.2g of protein per 100 grams and almond extract has 0.03g of protein.
Walnut is high in saturated fat and almond extract has less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and almond extract does not contain significant amounts.
Walnut has more Vitamin C than almond extract - walnut has 1.3mg of Vitamin C per 100 grams and almond extract does not contain significant amounts.
Walnut and almond extract contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and almond extract does not contain significant amounts.
Walnut has more Vitamin E than almond extract - walnut has 0.7mg of Vitamin E per 100 grams and almond extract does not contain significant amounts.
Walnut and almond extract contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and almond extract does not contain significant amounts.
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Walnut | Almond Extract | |
|---|---|---|
| Thiamin | 0.341 MG | 0.003 MG |
| Riboflavin | 0.15 MG | 0.029 MG |
| Niacin | 1.125 MG | 0.129 MG |
| Pantothenic acid | 0.57 MG | 0.011 MG |
| Vitamin B6 | 0.537 MG | 0.008 MG |
| Folate | 98 UG | ~ |
Walnut is an excellent source of calcium and it has 31 times more calcium than almond extract - walnut has 98mg of calcium per 100 grams and almond extract has 3mg of calcium.
Walnut is a great source of iron and it has 57 times more iron than almond extract - walnut has 2.9mg of iron per 100 grams and almond extract has 0.05mg of iron.
Walnut is an excellent source of potassium and it has more potassium than almond extract - walnut has 441mg of potassium per 100 grams and almond extract does not contain significant amounts.
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Almond Extract (Almond or vanilla extract, imitation, no alcohol) .
Walnut g
()
|
Daily Values (%) |
Almond Extract g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||