Quinoa vs. Walnut

Nutrition comparison of Cooked Quinoa and Walnut


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

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

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

  • Both quinoa and walnut are high in calories and dietary fiber.
  • Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Walnut is a great source of iron.
  • Walnut is an excellent source of calcium, potassium and protein.
Detailed nutritional comparison of quinoa 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: Quinoa (Quinoa, cooked) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Walnut src

Calories and Carbs

calories

Both quinoa and walnut are high in calories. Walnut has 445% more calories than quinoa - quinoa has 120 calories per 100 grams and walnut has 654 calories.

For macronutrient ratios, quinoa is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Quinoa Walnut
Protein 15% 9%
Carbohydrates 71% 8%
Fat 15% 84%
Alcohol ~ ~

carbohydrates

Walnut has 36% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.

dietary fiber

Both quinoa and walnut are high in dietary fiber. Walnut has 139% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.

sugar

Quinoa and walnut contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and walnut has 2.6g of sugar.

Protein

protein

Walnut is an excellent source of protein and it has 246% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and walnut has 15.2g of protein.

Fat

saturated fat

Walnut is high in saturated fat and quinoa has 96% less saturated fat than walnut - quinoa has 0.23g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Quinoa and walnut contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.

Vitamin K

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

The B Vitamins

Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both quinoa and walnut contain significant amounts of riboflavin.

Quinoa Walnut
Thiamin 0.107 MG 0.341 MG
Riboflavin 0.11 MG 0.15 MG
Niacin 0.412 MG 1.125 MG
Pantothenic acid ~ 0.57 MG
Vitamin B6 0.123 MG 0.537 MG
Folate 42 UG 98 UG

Minerals

calcium

Walnut is an excellent source of calcium and it has 476% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and walnut has 98mg of calcium.

iron

Walnut is a great source of iron and it has 95% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and walnut has 2.9mg of iron.

potassium

Walnut is an excellent source of potassium and it has 156% more potassium than quinoa - quinoa has 172mg 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 quinoa and walnut contain small amounts of beta-carotene.

Quinoa Walnut
beta-carotene 3 UG 12 UG
lutein + zeaxanthin 53 UG 9 UG

Omega-3 and Omega-6

omega 3s

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

Quinoa Walnut
alpha linoleic acid 0.085 G 9.08 G
DHA 0.015 G ~
Total 0.1 G 9.08 G

omega 6s

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

Quinoa Walnut
linoleic acid 0.974 G 38.093 G
other omega 6 ~ 0.063 G
Total 0.974 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: Quinoa (Quinoa, cooked) and Walnut (Nuts, walnuts, english) .

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FAQ

Does quinoa or walnut contain more calories in 100 grams?
Both quinoa and walnut are high in calories. Walnut has 450% more calories than quinoa - quinoa has 120 calories in 100g and walnut has 654 calories.

Does quinoa or walnut have more carbohydrates?
By weight, walnut has 40% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and walnut has 13.7g of carbohydrates.

Does quinoa or walnut contain more calcium?
Walnut is a rich source of calcium and it has 480% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and walnut has 98mg of calcium.

Does quinoa or walnut contain more potassium?
Walnut is a rich source of potassium and it has 160% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and walnut has 441mg of potassium.

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