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.
Detailed nutritional comparison of apple and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Apple src
Image of Walnut src

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 2:95:3 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Walnut
Protein 2% 9%
Carbohydrates 95% 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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Apple Walnut
beta-carotene 27 UG 12 UG
lutein + zeaxanthin 29 UG 9 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Walnut .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Walnut (Nuts, walnuts, english) .

Apple g

()
Daily Values (%)

Walnut g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.