Walnut vs. Chicken
Nutrition comparison of Walnut and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and chicken:
- Both walnut and chicken are high in calories, potassium and protein.
- Walnut has more thiamin and folate, however, chicken contains more niacin, pantothenic acid and Vitamin B12.
- Walnut has signficantly less cholesterol than chicken.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and chicken are high in calories. Walnut has 246% more calories than chicken - walnut has 654 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, walnut is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken per calorie. Walnut has a macronutrient ratio of 9:8:84 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Chicken | |
|---|---|---|
| Protein | 9% | 49% |
| Carbohydrates | 8% | ~ |
| Fat | 84% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than chicken - walnut has 6.7g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both walnut and chicken are high in protein. Chicken has 53% more protein than walnut - walnut has 15.2g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Walnut is high in saturated fat and chicken has 49% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and walnut are low in trans fat - chicken has 0.09g of trans fat per 100 grams and walnut does not contain significant amounts.
cholesterol
Walnut has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than chicken - walnut has 1.3mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Walnut and chicken contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Walnut and chicken contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Walnut and chicken contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and folate, however, chicken contains more niacin, pantothenic acid and Vitamin B12. Both walnut and chicken contain significant amounts of riboflavin and Vitamin B6.
| Walnut | Chicken | |
|---|---|---|
| Thiamin | 0.341 MG | 0.121 MG |
| Riboflavin | 0.15 MG | 0.302 MG |
| Niacin | 1.125 MG | 7.107 MG |
| Pantothenic acid | 0.57 MG | 1.327 MG |
| Vitamin B6 | 0.537 MG | 0.538 MG |
| Folate | 98 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 11 times more calcium than chicken - walnut has 98mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Walnut is a great source of iron and it has 213% more iron than chicken - walnut has 2.9mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both walnut and chicken are high in potassium. Chicken has 54% more potassium than walnut - walnut has 441mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than chicken per 100 grams, however, chicken contains more dha and dpa than walnut per 100 grams.
| Walnut | Chicken | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 9.08 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than chicken per 100 grams.
| Walnut | Chicken | |
|---|---|---|
| other omega 6 | ~ | 0.02 G |
| linoleic acid | 38.093 G | 1.818 G |
| Total | 38.093 G | 1.838 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.
Walnut g
()
|
Daily Values (%) |
Cooked Chicken 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 chicken contain more calories in 100 grams?Both walnut and chicken are high in calories. Walnut has 250% more calories than chicken - walnut has 654 calories in 100g and chicken has 189 calories.
Is walnut or chicken better for protein?
Both walnut and chicken are high in protein. Chicken has 50% more protein than walnut - walnut has 15.2g of protein per 100 grams and chicken has 23.3g of protein.
Does walnut or chicken contain more calcium?
Walnut is a rich source of calcium and it has 11 times more calcium than chicken - walnut has 98mg of calcium in 100 grams and chicken has 8mg of calcium.
Does walnut or chicken contain more potassium?
Both walnut and chicken are high in potassium. Chicken has 50% more potassium than walnut - walnut has 441mg of potassium in 100 grams and chicken has 677mg of potassium.