Walnut vs. Peas
Nutrition comparison of Walnut and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and peas:
- Both walnut and peas are high in dietary fiber and potassium.
- Pea is an excellent source of Vitamin C.
- Walnut has more pantothenic acid and Vitamin B6.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and pea has 88% less calories than walnut - walnut has 654 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Walnut has a macronutrient ratio of 9:8:84 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Peas | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 8% | 69% |
| Fat | 84% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and peas contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both walnut and peas are high in dietary fiber. Walnut has 18% more dietary fiber than pea - walnut has 6.7g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Walnut and peas contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 181% more protein than pea - walnut has 15.2g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Walnut is high in saturated fat and pea has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 29 times more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has 37 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Walnut and peas contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 819% more Vitamin K than walnut - walnut has 2.7ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Walnut has more pantothenic acid and Vitamin B6. Both walnut and peas contain significant amounts of thiamin, riboflavin, niacin and folate.
| Walnut | Peas | |
|---|---|---|
| Thiamin | 0.341 MG | 0.266 MG |
| Riboflavin | 0.15 MG | 0.132 MG |
| Niacin | 1.125 MG | 2.09 MG |
| Pantothenic acid | 0.57 MG | 0.104 MG |
| Vitamin B6 | 0.537 MG | 0.169 MG |
| Folate | 98 UG | 65 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 292% more calcium than pea - walnut has 98mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Walnut is a great source of iron and it has 98% more iron than pea - walnut has 2.9mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both walnut and peas are high in potassium. Walnut has 81% more potassium than pea - walnut has 441mg of potassium per 100 grams and pea has 244mg 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,
| Walnut | Peas | |
|---|---|---|
| beta-carotene | 12 UG | 449 UG |
| lutein + zeaxanthin | 9 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than pea per 100 grams.
| Walnut | Peas | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.035 G |
| Total | 9.08 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than pea per 100 grams.
| Walnut | Peas | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.152 G |
| Total | 38.156 G | 0.152 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.
Walnut 117g
(
cup, chopped
)
|
Daily Values (%) |
Peas 145g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 765KCAL 38% |
|
554% | calories | 5% |
|
117KCAL 6% | |
| 16G 6% |
|
5% | carbohydrates | 31% |
|
21G 8% | |
| 7.8G 31% |
|
5% | dietary fiber | 6% |
|
8.3G 33% | |
| 3.1G | 5% | sugar | 165% | 8.2G | |||
| 76G 119% |
|
>999% | total fat | 5% |
|
0.58G 1% | |
| 7.2G 40% |
|
>999% | saturated fat | 5% |
|
0.1G 1% | |
| 10G | >999% | monounsaturated fat | 5% | 0.05G | |||
| 55G | >999% | polyunsaturated fat | 5% | 0.27G | |||
| 2.3MG 0.2% |
|
5% | sodium | 217% |
|
7.3MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.2UG 0.2% |
|
5% | Vitamin A | >999% |
|
55UG 8% | |
| 1.5MG 2% |
|
5% | Vitamin C | >999% |
|
58MG 77% | |
| 115MG 12% |
|
219% | calcium | 5% |
|
36MG 4% | |
| 3.4MG 19% |
|
62% | iron | 5% |
|
2.1MG 12% | |
| 185MG 60% |
|
285% | magnesium | 5% |
|
48MG 15% | |
| 516MG 22% |
|
46% | potassium | 5% |
|
354MG 15% | |
| 0.4MG 36% |
|
3% | thiamin (Vit B1) | 5% |
|
0.39MG 35% | |
| 0.18MG 16% |
|
5% | riboflavin (Vit B2) | 6% |
|
0.19MG 17% | |
| 1.3MG 9% |
|
5% | niacin (Vit B3) | 131% |
|
3MG 22% | |
| 0.63MG 48% |
|
152% | Vitamin B6 | 5% |
|
0.25MG 19% | |
| 0.67MG 13% |
|
346% | pantothenic acid (Vit B5) | 5% |
|
0.15MG 3% | |
| 115UG 29% |
|
22% | folate (Vit B9) | 5% |
|
94UG 24% | |
| 0.82MG 6% |
|
331% | Vitamin E | 5% |
|
0.19MG 1% | |
| 3.2UG 4% |
|
5% | Vitamin K | >999% |
|
36UG 40% | |
| 18G 36% |
|
128% | protein | 5% |
|
7.9G 16% | |
| 46MG 11% |
|
12% | choline | 5% |
|
41MG 10% | |
| 1.9MG 155% |
|
631% | copper | 5% |
|
0.26MG 21% | |
| 4MG 222% |
|
578% | manganese | 5% |
|
0.59MG 33% | |
| 405MG 58% |
|
158% | phosphorus | 5% |
|
157MG 22% | |
| 5.7UG 10% |
|
119% | selenium | 5% |
|
2.6UG 5% | |
| 3.6MG 45% |
|
100% | zinc | 5% |
|
1.8MG 23% | |
| 4.8G | 5% | Water | >999% | 114G | |||
| 0.07G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does walnut or peas contain more calories in 100 grams?Walnut is high in calories and pea has 90% less calories than walnut - walnut has 654 calories in 100g and pea has 81 calories.
Does walnut or peas have more carbohydrates?
By weight, walnut and peas contain similar amounts of carbs - walnut has 13.7g of carbs for 100g and pea has 14.5g of carbohydrates.
Does walnut or peas contain more calcium?
Walnut is a rich source of calcium and it has 290% more calcium than pea - walnut has 98mg of calcium in 100 grams and pea has 25mg of calcium.
Does walnut or peas contain more potassium?
Both walnut and peas are high in potassium. Walnut has 80% more potassium than pea - walnut has 441mg of potassium in 100 grams and pea has 244mg of potassium.