Oats vs. Walnut

Nutrition comparison of Oats and Walnut


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

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

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

  • Both oats and walnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Oat has more thiamin and pantothenic acid, however, walnut contains more Vitamin B6.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Walnut src

Calories and Carbs

calories

Both oats and walnut are high in calories. Walnut has 68% more calories than oat - oat has 389 calories per 100 grams and walnut has 654 calories.

For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Oats has a macronutrient ratio of 17:67:16 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Walnut
Protein 17% 9%
Carbohydrates 67% 8%
Fat 16% 84%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and walnut has 79% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.

dietary fiber

Both oats and walnut are high in dietary fiber. Oat has 58% more dietary fiber than walnut - oat has 10.6g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.

sugar

Oat has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Both oats and walnut are high in protein. Oat has 11% more protein than walnut - oat has 16.9g of protein per 100 grams and walnut has 15.2g of protein.

Fat

saturated fat

Walnut is high in saturated fat and oat has 80% less saturated fat than walnut - oat has 1.2g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

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

Vitamin K

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

The B Vitamins

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

Oats Walnut
Thiamin 0.763 MG 0.341 MG
Riboflavin 0.139 MG 0.15 MG
Niacin 0.961 MG 1.125 MG
Pantothenic acid 1.349 MG 0.57 MG
Vitamin B6 0.119 MG 0.537 MG
Folate 56 UG 98 UG

Minerals

calcium

Both oats and walnut are high in calcium. Walnut has 81% more calcium than oat - oat has 54mg of calcium per 100 grams and walnut has 98mg of calcium.

iron

Both oats and walnut are high in iron. Oat has 62% more iron than walnut - oat has 4.7mg of iron per 100 grams and walnut has 2.9mg of iron.

potassium

Both oats and walnut are high in potassium. Oat is very similar to oat for potassium - oat has 429mg of potassium per 100 grams and walnut has 441mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Oats Walnut
alpha linoleic acid 0.111 G 9.08 G
Total 0.111 G 9.08 G

omega 6s

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

Oats Walnut
linoleic acid 2.424 G 38.093 G
other omega 6 ~ 0.063 G
Total 2.424 G 38.156 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Walnut (Nuts, walnuts, english) .

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