Egg White vs. Walnut

Nutrition comparison of Egg White and Walnut


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

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

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

  • Both walnut and egg white are high in protein.
  • Egg white has 17.7 times less carbohydrates than walnut.
  • Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
  • Walnut is a great source of iron.
  • Walnut is an excellent source of calcium, dietary fiber and potassium.
Detailed nutritional comparison of egg white and walnut 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: Egg White (Egg, white, raw, fresh) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Walnut src

Calories and Carbs

calories

Walnut is high in calories and egg white has 92% less calories than walnut - walnut has 654 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to walnut for carbs. Egg white has a macronutrient ratio of 91:6:4 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Walnut
Protein 91% 9%
Carbohydrates 6% 8%
Fat 4% 84%
Alcohol ~ ~

carbohydrates

Egg white has 17.7 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

dietary fiber

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

sugar

Walnut and egg white contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and egg white has 0.71g of sugar.

Protein

protein

Both walnut and egg white are high in protein. Walnut has 40% more protein than egg white - walnut has 15.2g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Walnut is high in saturated fat and egg white has less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

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

Vitamin K

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

The B Vitamins

Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.

Egg White Walnut
Thiamin 0.004 MG 0.341 MG
Riboflavin 0.439 MG 0.15 MG
Niacin 0.105 MG 1.125 MG
Pantothenic acid 0.19 MG 0.57 MG
Vitamin B6 0.005 MG 0.537 MG
Folate 4 UG 98 UG
Vitamin B12 0.09 UG ~

Minerals

calcium

Walnut is an excellent source of calcium and it has 13 times more calcium than egg white - walnut has 98mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Walnut is a great source of iron and it has 35 times more iron than egg white - walnut has 2.9mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Walnut is an excellent source of potassium and it has 171% more potassium than egg white - walnut has 441mg of potassium per 100 grams and egg white has 163mg of potassium.




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 Egg White or Walnut .

Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Walnut (Nuts, walnuts, english) .

Egg White g

()
Daily Values (%)

Walnut g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does walnut or egg white contain more calories in 100 grams?
Walnut is high in calories and egg white has 90% less calories than walnut - walnut has 654 calories in 100g and egg white has 52 calories.

Is walnut or egg white better for protein?
Both walnut and egg white are high in protein. Walnut has 40% more protein than egg white - walnut has 15.2g of protein per 100 grams and egg white has 10.9g of protein.

Does walnut or egg white contain more calcium?
Walnut is a rich source of calcium and it has 13 times more calcium than egg white - walnut has 98mg of calcium in 100 grams and egg white has 7mg of calcium.

Does walnut or egg white contain more potassium?
Walnut is a rich source of potassium and it has 170% more potassium than egg white - walnut has 441mg of potassium in 100 grams and egg white has 163mg of potassium.