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 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 | ~ | ~ |
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.
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.
Walnut and oatmeal contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and oatmeal has 1g of sugar.
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.
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.
Walnut has more Vitamin C than oatmeal - walnut has 1.3mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
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.
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.
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.
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 |
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.
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.
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.
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 Oatmeal or Walnut .
Oatmeal g
()
|
Daily Values (%) |
Walnut g
()
|
|||||
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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 % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||