Nectarine vs. Walnut
Nutrition comparison of Nectarine and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and walnut:
- Both nectarine and walnut are high in potassium.
- Walnut has 67% less sugar than nectarine.
- Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and nectarine has 93% less calories than walnut - nectarine has 44 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, nectarine is much heavier in carbs, much lighter in fat and similar to walnut for protein. Nectarine has a macronutrient ratio of 9:85:6 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Walnut | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 85% | 8% |
| Fat | 6% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine and walnut contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 294% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Walnut has 67% less sugar than nectarine - nectarine has 7.9g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 13 times more protein than nectarine - nectarine has 1.1g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and nectarine has 100% less saturated fat than walnut - nectarine has 0.03g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Nectarine has 315% more Vitamin C than walnut - nectarine has 5.4mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Nectarine and walnut contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Nectarine and walnut contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Nectarine and walnut contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both nectarine and walnut contain significant amounts of niacin.
| Nectarine | Walnut | |
|---|---|---|
| Thiamin | 0.034 MG | 0.341 MG |
| Riboflavin | 0.027 MG | 0.15 MG |
| Niacin | 1.125 MG | 1.125 MG |
| Pantothenic acid | 0.185 MG | 0.57 MG |
| Vitamin B6 | 0.025 MG | 0.537 MG |
| Folate | 5 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 15 times more calcium than nectarine - nectarine has 6mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 939% more iron than nectarine - nectarine has 0.28mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both nectarine and walnut are high in potassium. Walnut has 119% more potassium than nectarine - nectarine has 201mg 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,
| Nectarine | Walnut | |
|---|---|---|
| beta-carotene | 150 UG | 12 UG |
| lutein + zeaxanthin | 130 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Nectarine | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 9.08 G |
| Total | 0.002 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than nectarine per 100 grams.
| Nectarine | Walnut | |
|---|---|---|
| linoleic acid | 0.111 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.111 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.
Nectarine 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 nectarine or walnut contain more calories in 100 grams?Walnut is high in calories and nectarine has 90% less calories than walnut - nectarine has 44 calories in 100g and walnut has 654 calories.
Does nectarine or walnut have more carbohydrates?
By weight, nectarine and walnut contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does nectarine or walnut contain more calcium?
Walnut is a rich source of calcium and it has 15 times more calcium than nectarine - nectarine has 6mg of calcium in 100 grams and walnut has 98mg of calcium.
Does nectarine or walnut contain more potassium?
Both nectarine and walnut are high in potassium. Walnut has 120% more potassium than nectarine - nectarine has 201mg of potassium in 100 grams and walnut has 441mg of potassium.