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.
Detailed nutritional comparison of walnut and salt 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: Walnut (Nuts, walnuts, english) and Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.


Image of Walnut src
Image of Salt src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Walnut or Salt .

Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Salt (Salt, table) .

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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.