Walnut vs. Bacon

Nutrition comparison of Walnut and Cooked Bacon


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

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

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

  • Both bacon and walnut are high in calories and saturated fat.
  • Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, bacon contains more Vitamin B12.
  • Walnut is a great source of iron.
  • Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
Detailed nutritional comparison of walnut and bacon 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 Bacon (Pork, bacon, rendered fat, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Walnut src
Image of Bacon src

Calories and Carbs

calories

Both bacon and walnut are high in calories. Bacon has 37% more calories than walnut - bacon has 898 calories per 100 grams and walnut has 654 calories.

For macronutrient ratios, walnut is heavier in protein, heavier in carbs and lighter in fat compared to bacon per calorie. Walnut has a macronutrient ratio of 9:8:84 and for bacon, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Walnut Bacon
Protein 9% ~
Carbohydrates 8% ~
Fat 84% 100%
Alcohol ~ ~

carbohydrates

Bacon has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and bacon does not contain significant amounts.

dietary fiber

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

sugar

Bacon has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and bacon does not contain significant amounts.



Protein

protein

Walnut is an excellent source of protein and it has 216 times more protein than bacon - bacon has 0.07g of protein per 100 grams and walnut has 15.2g of protein.

Fat

saturated fat

Both bacon and walnut are high in saturated fat. Bacon has 422% more saturated fat than walnut - bacon has 32g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.

cholesterol

Walnut has less cholesterol than bacon - bacon has 97mg of cholesterol per 100 grams and walnut does not contain significant amounts.

Vitamins

Vitamin C

Walnut has more Vitamin C than bacon - walnut has 1.3mg of Vitamin C per 100 grams and bacon does not contain significant amounts.

Vitamin A

Bacon and walnut contain similar amounts of Vitamin A - bacon has 11ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.

Vitamin E

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

Vitamin K

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

The B Vitamins

Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, bacon contains more Vitamin B12. Both walnut and bacon contain significant amounts of niacin.

Walnut Bacon
Thiamin 0.341 MG 0.004 MG
Riboflavin 0.15 MG 0.015 MG
Niacin 1.125 MG 0.725 MG
Pantothenic acid 0.57 MG 0.007 MG
Vitamin B6 0.537 MG 0.005 MG
Folate 98 UG ~
Vitamin B12 ~ 0.09 UG

Minerals

calcium

Walnut is an excellent source of calcium and it has 97 times more calcium than bacon - bacon has 1mg of calcium per 100 grams and walnut has 98mg of calcium.

iron

Walnut is a great source of iron and it has 21 times more iron than bacon - bacon has 0.13mg of iron per 100 grams and walnut has 2.9mg of iron.

potassium

Walnut is an excellent source of potassium and it has 28 times more potassium than bacon - bacon has 15mg of potassium per 100 grams and walnut has 441mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Walnut Bacon
alpha linoleic acid 9.08 G 0.476 G
Total 9.08 G 0.476 G

omega 6s

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

Walnut Bacon
other omega 6 ~ 0.442 G
linoleic acid 38.093 G 9.426 G
Total 38.093 G 9.868 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: Walnut (Nuts, walnuts, english) and Bacon (Pork, bacon, rendered fat, cooked) .

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