Apple vs. Walnut
Nutrition comparison of Apple and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and walnut:
- Both walnut and apple are high in dietary fiber.
- Walnut has 75% less sugar than apple.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and apple has 92% less calories than walnut - walnut has 654 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Apple has a macronutrient ratio of 2:96:3 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Walnut | |
|---|---|---|
| Protein | 2% | 9% |
| Carbohydrates | 96% | 8% |
| Fat | 3% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and apple contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both walnut and apple are high in dietary fiber. Walnut has 179% more dietary fiber than apple - walnut has 6.7g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Walnut has 75% less sugar than apple - walnut has 2.6g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 57 times more protein than apple - walnut has 15.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Walnut is high in saturated fat and apple has 100% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has 254% more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Walnut and apple contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Walnut and apple contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Walnut and apple contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Walnut | |
|---|---|---|
| Thiamin | 0.017 MG | 0.341 MG |
| Riboflavin | 0.026 MG | 0.15 MG |
| Niacin | 0.091 MG | 1.125 MG |
| Pantothenic acid | 0.061 MG | 0.57 MG |
| Vitamin B6 | 0.041 MG | 0.537 MG |
| Folate | 3 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 15 times more calcium than apple - walnut has 98mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Walnut is a great source of iron and it has 23 times more iron than apple - walnut has 2.9mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Walnut is an excellent source of potassium and it has 312% more potassium than apple - walnut has 441mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 9.08 G |
| Total | 0.009 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than apple per 100 grams.
| Apple | Walnut | |
|---|---|---|
| linoleic acid | 0.043 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.043 G | 38.156 G |
Customize your serving size
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.
Apple g
()
|
Daily Values (%) |
Walnut 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 | |||
FAQ
Does walnut or apple contain more calories in 100 grams?Walnut is high in calories and apple has 90% less calories than walnut - walnut has 654 calories in 100g and apple has 52 calories.
Does walnut or apple have more carbohydrates?
By weight, walnut and apple contain similar amounts of carbs - walnut has 13.7g of carbs for 100g and apple has 13.8g of carbohydrates.
Does walnut or apple contain more calcium?
Walnut is a rich source of calcium and it has 15 times more calcium than apple - walnut has 98mg of calcium in 100 grams and apple has 6mg of calcium.
Does walnut or apple contain more potassium?
Walnut is a rich source of potassium and it has 310% more potassium than apple - walnut has 441mg of potassium in 100 grams and apple has 107mg of potassium.