Oatmeal vs. Walnut
Nutrition comparison of Oatmeal and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and walnut:
- Both walnut and oatmeal are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oatmeal has more thiamin, however, walnut contains more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and oatmeal are high in calories. Walnut has 78% more calories than oatmeal - walnut has 654 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Walnut | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 69% | 8% |
| Fat | 15% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and walnut has 80% less carbohydrates than oatmeal - walnut has 13.7g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both walnut and oatmeal are high in dietary fiber. Oatmeal has 46% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Walnut and oatmeal contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both walnut and oatmeal are high in protein. Walnut is very similar to walnut for protein - walnut has 15.2g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Walnut is high in saturated fat and oatmeal has 82% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than oatmeal - walnut has 1.3mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Walnut and oatmeal contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Walnut and oatmeal contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Walnut and oatmeal contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, walnut contains more pantothenic acid, Vitamin B6 and folate. Both oatmeal and walnut contain significant amounts of riboflavin and niacin.
| Oatmeal | Walnut | |
|---|---|---|
| Thiamin | 0.73 MG | 0.341 MG |
| Riboflavin | 0.14 MG | 0.15 MG |
| Niacin | 0.78 MG | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | 0.12 MG | 0.537 MG |
| Folate | 32 UG | 98 UG |
Minerals
calcium
Both walnut and oatmeal are high in calcium. Walnut has 88% more calcium than oatmeal - walnut has 98mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both walnut and oatmeal are high in iron. Oatmeal has 44% more iron than walnut - walnut has 2.9mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both walnut and oatmeal are high in potassium. Walnut has 26% more potassium than oatmeal - walnut has 441mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Both walnut and oatmeal are high in calories. Walnut has 80% more calories than oatmeal - walnut has 654 calories in 100g and oatmeal has 367 calories.
Does walnut or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and walnut has 80% fewer carbohydrates than oatmeal - walnut has 13.7g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does walnut or oatmeal contain more calcium?
Both walnut and oatmeal are high in calcium. Walnut has 90% more calcium than oatmeal - walnut has 98mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does walnut or oatmeal contain more iron?
Both walnut and oatmeal are high in iron. Oatmeal has 40% more iron than walnut - walnut has 2.9mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does walnut or oatmeal contain more potassium?
Both walnut and oatmeal are high in potassium. Walnut has 30% more potassium than oatmeal - walnut has 441mg of potassium in 100 grams and oatmeal has 350mg of potassium.