Pasta vs. Walnut
Nutrition comparison of Pasta and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and walnut:
- Both pasta and walnut are high in calories, dietary fiber, iron, potassium and protein.
- Pasta has more thiamin, riboflavin, niacin and folate, however, walnut contains more Vitamin B6.
- Walnut is an excellent source of calcium.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and walnut are high in calories. Walnut has 76% more calories than pasta - pasta has 371 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, pasta is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Pasta has a macronutrient ratio of 14:82:4 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Walnut | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 82% | 8% |
| Fat | 4% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and walnut has 82% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both pasta and walnut are high in dietary fiber. Walnut has 109% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Pasta and walnut contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Both pasta and walnut are high in protein. Walnut has 17% more protein than pasta - pasta has 13g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and pasta has 95% less saturated fat than walnut - pasta has 0.28g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than pasta - walnut has 1.3mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Walnut and pasta contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and walnut contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Pasta and walnut contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin and folate, however, walnut contains more Vitamin B6. Both pasta and walnut contain significant amounts of pantothenic acid.
| Pasta | Walnut | |
|---|---|---|
| Thiamin | 0.891 MG | 0.341 MG |
| Riboflavin | 0.4 MG | 0.15 MG |
| Niacin | 7.177 MG | 1.125 MG |
| Pantothenic acid | 0.431 MG | 0.57 MG |
| Vitamin B6 | 0.142 MG | 0.537 MG |
| Folate | 237 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 367% more calcium than pasta - pasta has 21mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both pasta and walnut are high in iron. Pasta has 13% more iron than walnut - pasta has 3.3mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both pasta and walnut are high in potassium. Walnut has 98% more potassium than pasta - pasta has 223mg 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, both pasta and walnut contain small amounts of lutein + zeaxanthin.
| Pasta | Walnut | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 9 UG |
| beta-carotene | ~ | 12 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 9.08 G |
| Total | 0.024 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than pasta per 100 grams.
| Pasta | Walnut | |
|---|---|---|
| linoleic acid | 0.54 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.54 G | 38.156 G |
Customize your serving size
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 Pasta or Walnut .
Pasta 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 % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
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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 % |
|
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 pasta or walnut contain more calories in 100 grams?Both pasta and walnut are high in calories. Walnut has 80% more calories than pasta - pasta has 371 calories in 100g and walnut has 654 calories.
Does pasta or walnut have more carbohydrates?
By weight, pasta is high in carbohydrates and walnut has 80% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does pasta or walnut contain more calcium?
Walnut is a rich source of calcium and it has 370% more calcium than pasta - pasta has 21mg of calcium in 100 grams and walnut has 98mg of calcium.
Does pasta or walnut contain more iron?
Both pasta and walnut are high in iron. Pasta has 10% more iron than walnut - pasta has 3.3mg of iron in 100 grams and walnut has 2.9mg of iron.
Does pasta or walnut contain more potassium?
Both pasta and walnut are high in potassium. Walnut has 100% more potassium than pasta - pasta has 223mg of potassium in 100 grams and walnut has 441mg of potassium.