Walnut vs. Kale
Nutrition comparison of Walnut and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and kale:
- Both kale and walnut are high in calcium, dietary fiber and potassium.
- Kale has 68% less carbohydrates than walnut.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Walnut has more thiamin and Vitamin B6, however, kale contains more riboflavin.
- Walnut is a great source of iron.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and kale has 95% less calories than walnut - kale has 35 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 kale per calorie. Walnut has a macronutrient ratio of 9:8:84 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Kale | |
|---|---|---|
| Protein | 9% | 28% |
| Carbohydrates | 8% | 41% |
| Fat | 84% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 68% less carbohydrates than walnut - kale has 4.4g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both kale and walnut are high in dietary fiber. Walnut has 63% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Kale and walnut contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 422% more protein than kale - kale has 2.9g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and kale has 97% less saturated fat than walnut - kale has 0.18g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 70 times more Vitamin C than walnut - kale has 93.4mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 240 times more Vitamin A than walnut - kale has 241ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Kale and walnut contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 143 times more Vitamin K than walnut - kale has 389.6ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and Vitamin B6, however, kale contains more riboflavin. Both walnut and kale contain significant amounts of niacin, pantothenic acid and folate.
| Walnut | Kale | |
|---|---|---|
| Thiamin | 0.341 MG | 0.113 MG |
| Riboflavin | 0.15 MG | 0.347 MG |
| Niacin | 1.125 MG | 1.18 MG |
| Pantothenic acid | 0.57 MG | 0.37 MG |
| Vitamin B6 | 0.537 MG | 0.147 MG |
| Folate | 98 UG | 62 UG |
Minerals
calcium
Both kale and walnut are high in calcium. Kale has 159% more calcium than walnut - kale has 254mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 82% more iron than kale - kale has 1.6mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both kale and walnut are high in potassium. Walnut has 27% more potassium than kale - kale has 348mg of potassium per 100 grams and walnut has 441mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than kale per 100 grams.
| Walnut | Kale | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.378 G |
| Total | 9.08 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than kale per 100 grams.
| Walnut | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 38.093 G | 0.291 G |
| Total | 38.093 G | 0.294 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 (%) |
Kale 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 kale or walnut contain more calories in 100 grams?Walnut is high in calories and kale has 100% less calories than walnut - kale has 35 calories in 100g and walnut has 654 calories.
Does kale or walnut have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than walnut - kale has 4.4g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does kale or walnut contain more calcium?
Both kale and walnut are high in calcium. Kale has 160% more calcium than walnut - kale has 254mg of calcium in 100 grams and walnut has 98mg of calcium.
Does kale or walnut contain more potassium?
Both kale and walnut are high in potassium. Walnut has 30% more potassium than kale - kale has 348mg of potassium in 100 grams and walnut has 441mg of potassium.