Walnut vs. Onion
Nutrition comparison of Walnut and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and onion:
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and onion has 94% less calories than walnut - onion has 40 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is much lighter in carbs, much heavier in fat and similar to onion for protein. Walnut has a macronutrient ratio of 9:8:84 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Onion | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 8% | 87% |
| Fat | 84% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and walnut contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 294% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Onion and walnut contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 12 times more protein than onion - onion has 1.1g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and onion has 99% less saturated fat than walnut - onion has 0.04g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Onion has 469% more Vitamin C than walnut - onion has 7.4mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Walnut and onion contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and walnut contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Onion and walnut contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Walnut | Onion | |
|---|---|---|
| Thiamin | 0.341 MG | 0.046 MG |
| Riboflavin | 0.15 MG | 0.027 MG |
| Niacin | 1.125 MG | 0.116 MG |
| Pantothenic acid | 0.57 MG | 0.123 MG |
| Vitamin B6 | 0.537 MG | 0.12 MG |
| Folate | 98 UG | 19 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 326% more calcium than onion - onion has 23mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 12 times more iron than onion - onion has 0.21mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 202% more potassium than onion - onion has 146mg 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 onion contain small amounts of beta-carotene and lutein + zeaxanthin.
| Walnut | Onion | |
|---|---|---|
| beta-carotene | 12 UG | 1 UG |
| lutein + zeaxanthin | 9 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than onion per 100 grams.
| Walnut | Onion | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.004 G |
| Total | 9.08 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than onion per 100 grams.
| Walnut | Onion | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.013 G |
| Total | 38.156 G | 0.013 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 (%) |
Onion 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 onion or walnut contain more calories in 100 grams?Walnut is high in calories and onion has 90% less calories than walnut - onion has 40 calories in 100g and walnut has 654 calories.
Does onion or walnut have more carbohydrates?
By weight, onion and walnut contain similar amounts of carbs - onion has 9.3g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does onion or walnut contain more calcium?
Walnut is a rich source of calcium and it has 330% more calcium than onion - onion has 23mg of calcium in 100 grams and walnut has 98mg of calcium.
Does onion or walnut contain more potassium?
Walnut is a rich source of potassium and it has 200% more potassium than onion - onion has 146mg of potassium in 100 grams and walnut has 441mg of potassium.