Walnut vs. Cabbage

Nutrition comparison of Walnut and Cabbage


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

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

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

  • Both cabbage and walnut are high in dietary fiber.
  • Cabbage has 58% less carbohydrates than walnut.
  • Cabbage has signficantly more Vitamin K than walnut.
  • Cabbage is an excellent source of Vitamin C.
  • 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, potassium and protein.
Detailed nutritional comparison of walnut and cabbage 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 Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.


Image of Walnut src
Image of Cabbage src

Calories and Carbs

calories

Walnut is high in calories and cabbage has 96% less calories than walnut - cabbage has 25 calories per 100 grams and walnut has 654 calories.

For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to cabbage per calorie. Walnut has a macronutrient ratio of 9:8:84 and for cabbage, 18:79:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Walnut Cabbage
Protein 9% 18%
Carbohydrates 8% 79%
Fat 84% 3%
Alcohol ~ ~

carbohydrates

Cabbage has 58% less carbohydrates than walnut - cabbage has 5.8g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.

dietary fiber

Both cabbage and walnut are high in dietary fiber. Walnut has 168% more dietary fiber than cabbage - cabbage has 2.5g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.

sugar

Cabbage and walnut contain similar amounts of sugar - cabbage has 3.2g of sugar per 100 grams and walnut has 2.6g of sugar.

Protein

protein

Walnut is an excellent source of protein and it has 10 times more protein than cabbage - cabbage has 1.3g of protein per 100 grams and walnut has 15.2g of protein.

Fat

saturated fat

Walnut is high in saturated fat and cabbage has 99% less saturated fat than walnut - cabbage has 0.03g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.

Vitamins

Vitamin C

Cabbage is an excellent source of Vitamin C and it has 27 times more Vitamin C than walnut - cabbage has 36.6mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.

Vitamin A

Cabbage and walnut contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.

Vitamin E

Cabbage and walnut contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.

Vitamin K

Cabbage has signficantly more Vitamin K than walnut - cabbage has 76ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.

The B Vitamins

Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Walnut Cabbage
Thiamin 0.341 MG 0.061 MG
Riboflavin 0.15 MG 0.04 MG
Niacin 1.125 MG 0.234 MG
Pantothenic acid 0.57 MG 0.212 MG
Vitamin B6 0.537 MG 0.124 MG
Folate 98 UG 43 UG

Minerals

calcium

Walnut is an excellent source of calcium and it has 145% more calcium than cabbage - cabbage has 40mg of calcium per 100 grams and walnut has 98mg of calcium.

iron

Walnut is a great source of iron and it has 519% more iron than cabbage - cabbage has 0.47mg of iron per 100 grams and walnut has 2.9mg of iron.

potassium

Walnut is an excellent source of potassium and it has 159% more potassium than cabbage - cabbage has 170mg 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,

Walnut Cabbage
beta-carotene 12 UG 42 UG
lutein + zeaxanthin 9 UG 30 UG
alpha-carotene ~ 33 UG

Omega-3 and Omega-6

omega 6s

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

Walnut Cabbage
other omega 6 0.063 G ~
linoleic acid 38.093 G 0.017 G
Total 38.156 G 0.017 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 Cabbage .

Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Cabbage (Cabbage, raw) .

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FAQ

Does cabbage or walnut contain more calories in 100 grams?
Walnut is high in calories and cabbage has 100% less calories than walnut - cabbage has 25 calories in 100g and walnut has 654 calories.

Does cabbage or walnut have more carbohydrates?
By weight, cabbage has 60% fewer carbohydrates than walnut - cabbage has 5.8g of carbs for 100g and walnut has 13.7g of carbohydrates.

Does cabbage or walnut contain more calcium?
Walnut is a rich source of calcium and it has 150% more calcium than cabbage - cabbage has 40mg of calcium in 100 grams and walnut has 98mg of calcium.

Does cabbage or walnut contain more potassium?
Walnut is a rich source of potassium and it has 160% more potassium than cabbage - cabbage has 170mg of potassium in 100 grams and walnut has 441mg of potassium.

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