Orange vs. Walnut
Nutrition comparison of Orange and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and walnut:
- Both orange and walnut are high in calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
- Walnut has 71% less sugar than orange.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of potassium and protein.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and orange has 93% less calories than walnut - orange has 46 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, orange is much heavier in carbs, much lighter in fat and similar to walnut for protein. Orange has a macronutrient ratio of 6:91:4 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Walnut | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 91% | 8% |
| Fat | 4% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and walnut contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both orange and walnut are high in dietary fiber. Walnut has 179% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Walnut has 71% less sugar than orange - orange has 9.1g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 20 times more protein than orange - orange has 0.7g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and orange has 100% less saturated fat than walnut - orange has 0.03g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 33 times more Vitamin C than walnut - orange has 45mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Orange and walnut contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Orange and walnut contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Walnut and orange contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange | Walnut | |
|---|---|---|
| Thiamin | 0.1 MG | 0.341 MG |
| Riboflavin | 0.04 MG | 0.15 MG |
| Niacin | 0.4 MG | 1.125 MG |
| Pantothenic acid | 0.25 MG | 0.57 MG |
| Vitamin B6 | 0.051 MG | 0.537 MG |
| Folate | 17 UG | 98 UG |
Minerals
calcium
Both orange and walnut are high in calcium. Walnut has 128% more calcium than orange - orange has 43mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 31 times more iron than orange - orange has 0.09mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 161% more potassium than orange - orange has 169mg 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,
| Orange | Walnut | |
|---|---|---|
| beta-carotene | 71 UG | 12 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 9.08 G |
| Total | 0.011 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than orange per 100 grams.
| Orange | Walnut | |
|---|---|---|
| linoleic acid | 0.031 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.031 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.
Orange 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 orange or walnut contain more calories in 100 grams?Walnut is high in calories and orange has 90% less calories than walnut - orange has 46 calories in 100g and walnut has 654 calories.
Does orange or walnut have more carbohydrates?
By weight, orange and walnut contain similar amounts of carbs - orange has 11.5g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does orange or walnut contain more calcium?
Both orange and walnut are high in calcium. Walnut has 130% more calcium than orange - orange has 43mg of calcium in 100 grams and walnut has 98mg of calcium.
Does orange or walnut contain more potassium?
Walnut is a rich source of potassium and it has 160% more potassium than orange - orange has 169mg of potassium in 100 grams and walnut has 441mg of potassium.