Walnut vs. Garlic

Nutrition comparison of Walnut and Garlic


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

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

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

  • Both garlic and walnut are high in calcium, calories, dietary fiber and potassium.
  • Garlic has more Vitamin B6, however, walnut contains more folate.
  • Garlic is an excellent source of Vitamin C.
  • Walnut is a great source of iron.
  • Walnut is an excellent source of protein.
Detailed nutritional comparison of walnut and garlic 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Walnut src
Image of Garlic src

Calories and Carbs

calories

Both garlic and walnut are high in calories. Walnut has 339% more calories than garlic - garlic has 149 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 garlic per calorie. Walnut has a macronutrient ratio of 9:8:84 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Walnut Garlic
Protein 9% 16%
Carbohydrates 8% 82%
Fat 84% 3%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and walnut has 59% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.

dietary fiber

Both garlic and walnut are high in dietary fiber. Walnut has 219% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.

sugar

Garlic and walnut contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and walnut has 2.6g of sugar.



Protein

protein

Walnut is an excellent source of protein and it has 139% more protein than garlic - garlic has 6.4g of protein per 100 grams and walnut has 15.2g of protein.

Fat

saturated fat

Walnut is high in saturated fat and garlic has 99% less saturated fat than walnut - garlic has 0.09g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has 23 times more Vitamin C than walnut - garlic has 31.2mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.

Vitamin A

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

Vitamin E

Garlic and walnut contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.

Vitamin K

Garlic and walnut contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.

The B Vitamins

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

Walnut Garlic
Thiamin 0.341 MG 0.2 MG
Riboflavin 0.15 MG 0.11 MG
Niacin 1.125 MG 0.7 MG
Pantothenic acid 0.57 MG 0.596 MG
Vitamin B6 0.537 MG 1.235 MG
Folate 98 UG 3 UG

Minerals

calcium

Both garlic and walnut are high in calcium. Garlic has 85% more calcium than walnut - garlic has 181mg of calcium per 100 grams and walnut has 98mg of calcium.

iron

Walnut is a great source of iron and it has 71% more iron than garlic - garlic has 1.7mg of iron per 100 grams and walnut has 2.9mg of iron.

potassium

Both garlic and walnut are high in potassium. Walnut has a little more potassium (10%) than garlic by weight - garlic has 401mg 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, both walnut and garlic contain small amounts of beta-carotene and lutein + zeaxanthin.

Walnut Garlic
beta-carotene 12 UG 5 UG
lutein + zeaxanthin 9 UG 16 UG

Omega-3 and Omega-6

omega 3s

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

Walnut Garlic
alpha linoleic acid 9.08 G 0.02 G
Total 9.08 G 0.02 G

omega 6s

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

Walnut Garlic
other omega 6 0.063 G ~
linoleic acid 38.093 G 0.229 G
Total 38.156 G 0.229 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 Garlic (Garlic, raw) .

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