Oats vs. Walnut
Nutrition comparison of Oats and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and walnut:
- Both oats and walnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oat has more thiamin and pantothenic acid, however, walnut contains more Vitamin B6.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and walnut are high in calories. Walnut has 68% more calories than oat - oat has 389 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Oats has a macronutrient ratio of 17:67:16 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Walnut | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 67% | 8% |
| Fat | 16% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and walnut has 79% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both oats and walnut are high in dietary fiber. Oat has 58% more dietary fiber than walnut - oat has 10.6g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Oat has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and walnut are high in protein. Oat has 11% more protein than walnut - oat has 16.9g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and oat has 80% less saturated fat than walnut - oat has 1.2g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than oat - walnut has 1.3mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Walnut and oats contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than oat - walnut has 0.7mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Walnut and oats contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, walnut contains more Vitamin B6. Both oats and walnut contain significant amounts of riboflavin, niacin and folate.
| Oats | Walnut | |
|---|---|---|
| Thiamin | 0.763 MG | 0.341 MG |
| Riboflavin | 0.139 MG | 0.15 MG |
| Niacin | 0.961 MG | 1.125 MG |
| Pantothenic acid | 1.349 MG | 0.57 MG |
| Vitamin B6 | 0.119 MG | 0.537 MG |
| Folate | 56 UG | 98 UG |
Minerals
calcium
Both oats and walnut are high in calcium. Walnut has 81% more calcium than oat - oat has 54mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both oats and walnut are high in iron. Oat has 62% more iron than walnut - oat has 4.7mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both oats and walnut are high in potassium. Oat is very similar to oat for potassium - oat has 429mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 9.08 G |
| Total | 0.111 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than oat per 100 grams.
| Oats | Walnut | |
|---|---|---|
| linoleic acid | 2.424 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 2.424 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.
Oats 156g
(
cup
)
|
Daily Values (%) |
Walnut 117g
(
cup, chopped
)
|
|||||
|---|---|---|---|---|---|---|---|
| 607KCAL 30% |
|
5% | calories | 26% |
|
765KCAL 38% | |
| 103G 41% |
|
544% | carbohydrates | 5% |
|
16G 6% | |
| 17G 66% |
|
118% | dietary fiber | 5% |
|
7.8G 31% | |
| 5% | sugar | >999% | 3.1G | ||||
| 11G 17% |
|
5% | total fat | 591% |
|
76G 119% | |
| 1.9G 11% |
|
5% | saturated fat | 279% |
|
7.2G 40% | |
| 3.4G | 5% | monounsaturated fat | 194% | 10G | |||
| 4G | 5% | polyunsaturated fat | >999% | 55G | |||
| 3.1MG 0.2% |
|
35% | sodium | 5% |
|
2.3MG 0.2% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
1.2UG 0.2% | ||
|
|
5% | Vitamin C | >999% |
|
1.5MG 2% | ||
| 84MG 8% |
|
5% | calcium | 37% |
|
115MG 12% | |
| 7.4MG 41% |
|
118% | iron | 5% |
|
3.4MG 19% | |
| 276MG 89% |
|
49% | magnesium | 5% |
|
185MG 60% | |
| 669MG 29% |
|
30% | potassium | 5% |
|
516MG 22% | |
| 1.2MG 108% |
|
200% | thiamin (Vit B1) | 5% |
|
0.4MG 36% | |
| 0.22MG 20% |
|
22% | riboflavin (Vit B2) | 5% |
|
0.18MG 16% | |
| 1.5MG 11% |
|
15% | niacin (Vit B3) | 5% |
|
1.3MG 9% | |
| 0.19MG 14% |
|
5% | Vitamin B6 | 231% |
|
0.63MG 48% | |
| 2.1MG 42% |
|
213% | pantothenic acid (Vit B5) | 5% |
|
0.67MG 13% | |
| 87UG 22% |
|
5% | folate (Vit B9) | 32% |
|
115UG 29% | |
|
|
5% | Vitamin E | >999% |
|
0.82MG 6% | ||
|
|
5% | Vitamin K | >999% |
|
3.2UG 4% | ||
| 26G 53% |
|
44% | protein | 5% |
|
18G 36% | |
|
|
5% | choline | >999% |
|
46MG 11% | ||
| 0.98MG 81% |
|
5% | copper | 94% |
|
1.9MG 155% | |
| 7.7MG 426% |
|
92% | manganese | 5% |
|
4MG 222% | |
| 816MG 117% |
|
101% | phosphorus | 5% |
|
405MG 58% | |
|
|
5% | selenium | >999% |
|
5.7UG 10% | ||
| 6.2MG 77% |
|
72% | zinc | 5% |
|
3.6MG 45% | |
| 13G | 171% | Water | 5% | 4.8G | |||
| 5% | Starch | >999% | 0.07G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does oats or walnut contain more calories in 100 grams?Both oats and walnut are high in calories. Walnut has 70% more calories than oat - oat has 389 calories in 100g and walnut has 654 calories.
Does oats or walnut have more carbohydrates?
By weight, oat is high in carbohydrates and walnut has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does oats or walnut contain more calcium?
Both oats and walnut are high in calcium. Walnut has 80% more calcium than oat - oat has 54mg of calcium in 100 grams and walnut has 98mg of calcium.
Does oats or walnut contain more iron?
Both oats and walnut are high in iron. Oat has 60% more iron than walnut - oat has 4.7mg of iron in 100 grams and walnut has 2.9mg of iron.
Does oats or walnut contain more potassium?
Both oats and walnut are high in potassium. Oat is very similar to oat for potassium - oat has 429mg of potassium in 100 grams and walnut has 441mg of potassium.