Walnut vs. Sprouted Peas

Nutrition comparison of Walnut and Sprouted Peas


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of walnut versus sprouted peas (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in walnut and sprouted peas:

  • Both walnut and sprouted peas are high in calories, iron, potassium and protein.
  • Sprouted pea has more niacin, however, walnut contains more Vitamin B6.
  • Sprouted pea has signficantly more Vitamin C than walnut.
  • Walnut is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of walnut and sprouted peas is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Walnut src
Image of Sprouted Peas src

Calories and Carbs

calories

Both walnut and sprouted peas are high in calories. Walnut has 427% more calories than sprouted pea - walnut has 654 calories per 100 grams and sprouted pea has 124 calories.

For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to sprouted peas per calorie. Walnut has a macronutrient ratio of 9:8:84 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Walnut Sprouted Peas
Protein 9% 24%
Carbohydrates 8% 72%
Fat 84% 4%
Alcohol ~ ~

carbohydrates

Walnut has 49% less carbohydrates than sprouted pea - walnut has 13.7g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.

dietary fiber

Walnut is an excellent source of dietary fiber and it has more dietary fiber than sprouted pea - walnut has 6.7g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.

sugar

Sprouted pea has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and sprouted pea does not contain significant amounts.

Protein

protein

Both walnut and sprouted peas are high in protein. Walnut has 73% more protein than sprouted pea - walnut has 15.2g of protein per 100 grams and sprouted pea has 8.8g of protein.

Fat

saturated fat

Walnut is high in saturated fat and sprouted pea has 98% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and sprouted pea has 0.12g of saturated fat.

Vitamins

Vitamin C

Sprouted pea has signficantly more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and sprouted pea has 10.4mg of Vitamin C.

Vitamin A

Walnut and sprouted peas contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.

Vitamin E

Walnut has more Vitamin E than sprouted pea - walnut has 0.7mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.

Vitamin K

Walnut and sprouted peas contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.

The B Vitamins

Sprouted pea has more niacin, however, walnut contains more Vitamin B6. Both walnut and sprouted peas contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.

Walnut Sprouted Peas
Thiamin 0.341 MG 0.225 MG
Riboflavin 0.15 MG 0.155 MG
Niacin 1.125 MG 3.088 MG
Pantothenic acid 0.57 MG 1.029 MG
Vitamin B6 0.537 MG 0.265 MG
Folate 98 UG 144 UG

Minerals

calcium

Walnut is an excellent source of calcium and it has 172% more calcium than sprouted pea - walnut has 98mg of calcium per 100 grams and sprouted pea has 36mg of calcium.

iron

Both walnut and sprouted peas are high in iron. Walnut has 29% more iron than sprouted pea - walnut has 2.9mg of iron per 100 grams and sprouted pea has 2.3mg of iron.

potassium

Both walnut and sprouted peas are high in potassium. Walnut has 16% more potassium than sprouted pea - walnut has 441mg of potassium per 100 grams and sprouted pea has 381mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than sprouted pea per 100 grams.

Walnut Sprouted Peas
alpha linoleic acid 9.08 G 0.061 G
Total 9.08 G 0.061 G

omega 6s

Comparing omega-6 fatty acids, walnut has more linoleic acid than sprouted pea per 100 grams.

Walnut Sprouted Peas
other omega 6 0.063 G ~
linoleic acid 38.093 G 0.265 G
Total 38.156 G 0.265 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 Walnut or Sprouted Peas .

Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .

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FAQ

Does walnut or sprouted peas contain more calories in 100 grams?
Both walnut and sprouted peas are high in calories. Walnut has 430% more calories than sprouted pea - walnut has 654 calories in 100g and sprouted pea has 124 calories.

Does walnut or sprouted peas have more carbohydrates?
By weight, walnut has 50% fewer carbohydrates than sprouted pea - walnut has 13.7g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.

Does walnut or sprouted peas contain more calcium?
Walnut is a rich source of calcium and it has 170% more calcium than sprouted pea - walnut has 98mg of calcium in 100 grams and sprouted pea has 36mg of calcium.

Does walnut or sprouted peas contain more iron?
Both walnut and sprouted peas are high in iron. Walnut has 30% more iron than sprouted pea - walnut has 2.9mg of iron in 100 grams and sprouted pea has 2.3mg of iron.

Does walnut or sprouted peas contain more potassium?
Both walnut and sprouted peas are high in potassium. Walnut has 20% more potassium than sprouted pea - walnut has 441mg of potassium in 100 grams and sprouted pea has 381mg of potassium.