Walnut vs. Tomato
Nutrition comparison of Walnut and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and tomato:
- Both walnut and tomato are high in potassium.
- Tomato has 72% less carbohydrates than walnut.
- Tomato is a great source of Vitamin C.
- Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and tomato has 97% less calories than walnut - walnut has 654 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Walnut has a macronutrient ratio of 9:8:84 and for tomato, 17:74:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Tomato | |
|---|---|---|
| Protein | 9% | 17% |
| Carbohydrates | 8% | 74% |
| Fat | 84% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 72% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 458% more dietary fiber than tomato - walnut has 6.7g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Walnut and tomato contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 16 times more protein than tomato - walnut has 15.2g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Walnut is high in saturated fat and tomato has 100% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 954% more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has 41 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Walnut and tomato contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Walnut and tomato contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both walnut and tomato contain significant amounts of niacin.
| Walnut | Tomato | |
|---|---|---|
| Thiamin | 0.341 MG | 0.037 MG |
| Riboflavin | 0.15 MG | 0.019 MG |
| Niacin | 1.125 MG | 0.594 MG |
| Pantothenic acid | 0.57 MG | 0.089 MG |
| Vitamin B6 | 0.537 MG | 0.08 MG |
| Folate | 98 UG | 15 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 880% more calcium than tomato - walnut has 98mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Walnut is a great source of iron and it has 978% more iron than tomato - walnut has 2.9mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both walnut and tomato are high in potassium. Walnut has 86% more potassium than tomato - walnut has 441mg of potassium per 100 grams and tomato has 237mg 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,
| Walnut | Tomato | |
|---|---|---|
| beta-carotene | 12 UG | 449 UG |
| lutein + zeaxanthin | 9 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Walnut | Tomato | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.003 G |
| Total | 9.08 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than tomato per 100 grams.
| Walnut | Tomato | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.08 G |
| Total | 38.156 G | 0.08 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 (%) |
Tomato 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 tomato contain more calories in 100 grams?Walnut is high in calories and tomato has 100% less calories than walnut - walnut has 654 calories in 100g and tomato has 18 calories.
Does walnut or tomato have more carbohydrates?
By weight, tomato has 70% fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does walnut or tomato contain more calcium?
Walnut is a rich source of calcium and it has 880% more calcium than tomato - walnut has 98mg of calcium in 100 grams and tomato has 10mg of calcium.
Does walnut or tomato contain more potassium?
Both walnut and tomato are high in potassium. Walnut has 90% more potassium than tomato - walnut has 441mg of potassium in 100 grams and tomato has 237mg of potassium.