Apple Cider vs. Walnut
Nutrition comparison of Apple Cider and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple cider
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple cider and walnut:
- Walnut has 73% less sugar than apple cider.
- 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 calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Apple Cider (Apple cider) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and apple cider has 93% less calories than walnut - walnut has 654 calories per 100 grams and apple cider has 46 calories.
For macronutrient ratios, apple cider is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Apple cider has a macronutrient ratio of 1:97:2 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Cider | Walnut | |
|---|---|---|
| Protein | 1% | 9% |
| Carbohydrates | 97% | 8% |
| Fat | 2% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and apple cider contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and apple cider has 11.3g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 32 times more dietary fiber than apple cider - walnut has 6.7g of dietary fiber per 100 grams and apple cider has 0.2g of dietary fiber.
sugar
Walnut has 73% less sugar than apple cider - walnut has 2.6g of sugar per 100 grams and apple cider has 9.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 151 times more protein than apple cider - walnut has 15.2g of protein per 100 grams and apple cider has 0.1g of protein.
Fat
saturated fat
Walnut is high in saturated fat and apple cider has 100% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and apple cider has 0.02g of saturated fat.
Vitamins
Vitamin C
Walnut and apple cider contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and apple cider has 0.9mg of Vitamin C.
Vitamin A
Walnut and apple cider contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and apple cider does not contain significant amounts.
Vitamin E
Walnut and apple cider contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and apple cider has 0.01mg of Vitamin E.
Vitamin K
Walnut and apple cider contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and apple cider does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple Cider | Walnut | |
|---|---|---|
| Thiamin | 0.021 MG | 0.341 MG |
| Riboflavin | 0.017 MG | 0.15 MG |
| Niacin | 0.073 MG | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | 0.018 MG | 0.537 MG |
| Folate | ~ | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 11 times more calcium than apple cider - walnut has 98mg of calcium per 100 grams and apple cider has 8mg of calcium.
iron
Walnut is a great source of iron and it has 23 times more iron than apple cider - walnut has 2.9mg of iron per 100 grams and apple cider has 0.12mg of iron.
potassium
Walnut is an excellent source of potassium and it has 337% more potassium than apple cider - walnut has 441mg of potassium per 100 grams and apple cider has 101mg 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 apple cider and walnut contain small amounts of lutein + zeaxanthin.
| Apple Cider | Walnut | |
|---|---|---|
| lutein + zeaxanthin | 16 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 apple cider per 100 grams.
| Apple Cider | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 9.08 G |
| Total | 0.007 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than apple cider per 100 grams.
| Apple Cider | Walnut | |
|---|---|---|
| linoleic acid | 0.033 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.033 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.
Note: The specific food items compared are: Apple Cider (Apple cider) and Walnut (Nuts, walnuts, english) .
Apple Cider 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 walnut or apple cider contain more calories in 100 grams?Walnut is high in calories and apple cider has 90% less calories than walnut - walnut has 654 calories in 100g and apple cider has 46 calories.
Does walnut or apple cider have more carbohydrates?
By weight, walnut and apple cider contain similar amounts of carbs - walnut has 13.7g of carbs for 100g and apple cider has 11.3g of carbohydrates.
Does walnut or apple cider contain more calcium?
Walnut is a rich source of calcium and it has 11 times more calcium than apple cider - walnut has 98mg of calcium in 100 grams and apple cider has 8mg of calcium.
Does walnut or apple cider contain more potassium?
Walnut is a rich source of potassium and it has 340% more potassium than apple cider - walnut has 441mg of potassium in 100 grams and apple cider has 101mg of potassium.