Quinoa vs. Walnut
Nutrition comparison of Cooked Quinoa and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and walnut:
- Both quinoa and walnut are high in calories and dietary fiber.
- Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, potassium and protein.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and walnut are high in calories. Walnut has 445% more calories than quinoa - quinoa has 120 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, quinoa is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Walnut | |
|---|---|---|
| Protein | 15% | 9% |
| Carbohydrates | 71% | 8% |
| Fat | 15% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 36% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both quinoa and walnut are high in dietary fiber. Walnut has 139% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Quinoa and walnut contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 246% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and quinoa has 96% less saturated fat than walnut - quinoa has 0.23g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than quinoa - walnut has 1.3mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Walnut and quinoa contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and walnut contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Walnut and quinoa contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both quinoa and walnut contain significant amounts of riboflavin.
| Quinoa | Walnut | |
|---|---|---|
| Thiamin | 0.107 MG | 0.341 MG |
| Riboflavin | 0.11 MG | 0.15 MG |
| Niacin | 0.412 MG | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | 0.123 MG | 0.537 MG |
| Folate | 42 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 476% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 95% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 156% more potassium than quinoa - quinoa has 172mg 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 quinoa and walnut contain small amounts of beta-carotene.
| Quinoa | Walnut | |
|---|---|---|
| beta-carotene | 3 UG | 12 UG |
| lutein + zeaxanthin | 53 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than quinoa per 100 grams, however, quinoa contains more dha than walnut per 100 grams.
| Quinoa | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 9.08 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than quinoa per 100 grams.
| Quinoa | Walnut | |
|---|---|---|
| linoleic acid | 0.974 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.974 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.
Cooked Quinoa 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 quinoa or walnut contain more calories in 100 grams?Both quinoa and walnut are high in calories. Walnut has 450% more calories than quinoa - quinoa has 120 calories in 100g and walnut has 654 calories.
Does quinoa or walnut have more carbohydrates?
By weight, walnut has 40% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does quinoa or walnut contain more calcium?
Walnut is a rich source of calcium and it has 480% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and walnut has 98mg of calcium.
Does quinoa or walnut contain more potassium?
Walnut is a rich source of potassium and it has 160% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and walnut has 441mg of potassium.