Walnut vs. Salt
Nutrition comparison of Walnut and Salt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and salt:
- 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 Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and salt has less calories than walnut - walnut has 654 calories per 100 grams and salt does not contain significant amounts.
| Walnut | Salt | |
|---|---|---|
| Protein | 9% | ~ |
| Carbohydrates | 8% | ~ |
| Fat | 84% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Salt has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and salt does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than salt - walnut has 6.7g of dietary fiber per 100 grams and salt does not contain significant amounts.
sugar
Salt has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and salt does not contain significant amounts.
Protein
protein
Walnut is an excellent source of protein and it has more protein than salt - walnut has 15.2g of protein per 100 grams and salt does not contain significant amounts.
Fat
saturated fat
Walnut is high in saturated fat and salt has less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and salt does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than salt - walnut has 1.3mg of Vitamin C per 100 grams and salt does not contain significant amounts.
Vitamin A
Walnut and salt contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and salt does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than salt - walnut has 0.7mg of Vitamin E per 100 grams and salt does not contain significant amounts.
Vitamin K
Walnut and salt contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and salt does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Walnut | Salt | |
|---|---|---|
| Thiamin | 0.341 MG | ~ |
| Riboflavin | 0.15 MG | ~ |
| Niacin | 1.125 MG | ~ |
| Pantothenic acid | 0.57 MG | ~ |
| Vitamin B6 | 0.537 MG | ~ |
| Folate | 98 UG | ~ |
Minerals
calcium
Walnut is an excellent source of calcium and it has 308% more calcium than salt - walnut has 98mg of calcium per 100 grams and salt has 24mg of calcium.
iron
Walnut is a great source of iron and it has 782% more iron than salt - walnut has 2.9mg of iron per 100 grams and salt has 0.33mg of iron.
potassium
Walnut is an excellent source of potassium and it has 54 times more potassium than salt - walnut has 441mg of potassium per 100 grams and salt has 8mg of potassium.
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 (%) |
Salt 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 walnut or salt contain more calories in 100 grams?Walnut is high in calories and salt has less calories than walnut - walnut has 654 calories in 100g and salt does not contain significant amounts.
Does walnut or salt contain more calcium?
Walnut is a rich source of calcium and it has 310% more calcium than salt - walnut has 98mg of calcium in 100 grams and salt has 24mg of calcium.
Does walnut or salt contain more potassium?
Walnut is a rich source of potassium and it has 54 times more potassium than salt - walnut has 441mg of potassium in 100 grams and salt has 8mg of potassium.