Walnut vs. Beets
Nutrition comparison of Walnut and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and beets:
- Both beets and walnut are high in dietary fiber and potassium.
- Walnut has 61% less sugar than beet.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and beet has 93% less calories than walnut - beet has 43 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Walnut has a macronutrient ratio of 9:8:84 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Beets | |
|---|---|---|
| Protein | 9% | 14% |
| Carbohydrates | 8% | 83% |
| Fat | 84% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and walnut contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both beets and walnut are high in dietary fiber. Walnut has 139% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Walnut has 61% less sugar than beet - beet has 6.8g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 846% more protein than beet - beet has 1.6g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and beet has 100% less saturated fat than walnut - beet has 0.03g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Beet has 277% more Vitamin C than walnut - beet has 4.9mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Beets and walnut contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Beets and walnut contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Beets and walnut contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both walnut and beets contain significant amounts of folate.
| Walnut | Beets | |
|---|---|---|
| Thiamin | 0.341 MG | 0.031 MG |
| Riboflavin | 0.15 MG | 0.04 MG |
| Niacin | 1.125 MG | 0.334 MG |
| Pantothenic acid | 0.57 MG | 0.155 MG |
| Vitamin B6 | 0.537 MG | 0.067 MG |
| Folate | 98 UG | 109 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 513% more calcium than beet - beet has 16mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 264% more iron than beet - beet has 0.8mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both beets and walnut are high in potassium. Walnut has 36% more potassium than beet - beet has 325mg of potassium per 100 grams and walnut has 441mg 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, both walnut and beets contain small amounts of beta-carotene.
| Walnut | Beets | |
|---|---|---|
| beta-carotene | 12 UG | 20 UG |
| lutein + zeaxanthin | 9 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than beet per 100 grams.
| Walnut | Beets | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.005 G |
| Total | 9.08 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than beet per 100 grams.
| Walnut | Beets | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.055 G |
| Total | 38.156 G | 0.055 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.
Walnut g
()
|
Daily Values (%) |
Beets 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 beets or walnut contain more calories in 100 grams?Walnut is high in calories and beet has 90% less calories than walnut - beet has 43 calories in 100g and walnut has 654 calories.
Does beets or walnut have more carbohydrates?
By weight, beets and walnut contain similar amounts of carbs - beet has 9.6g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does beets or walnut contain more calcium?
Walnut is a rich source of calcium and it has 510% more calcium than beet - beet has 16mg of calcium in 100 grams and walnut has 98mg of calcium.
Does beets or walnut contain more potassium?
Both beets and walnut are high in potassium. Walnut has 40% more potassium than beet - beet has 325mg of potassium in 100 grams and walnut has 441mg of potassium.