Walnut vs. Turkey
Nutrition comparison of Walnut and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and turkey:
- Both walnut and turkey are high in calories, potassium and protein.
- Turkey has 227.5 times less carbohydrates than walnut.
- Walnut has more thiamin and folate, however, turkey contains more niacin and Vitamin B12.
- Walnut has signficantly less cholesterol than turkey.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and turkey are high in calories. Walnut has 246% more calories than turkey - walnut has 654 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, walnut is much lighter in protein, heavier in carbs and much heavier in fat compared to turkey per calorie. Walnut has a macronutrient ratio of 9:8:84 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Turkey | |
|---|---|---|
| Protein | 9% | 63% |
| Carbohydrates | 8% | ~ |
| Fat | 84% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 227.5 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than turkey - walnut has 6.7g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both walnut and turkey are high in protein. Turkey has 87% more protein than walnut - walnut has 15.2g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Walnut is high in saturated fat and turkey has 65% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and walnut are low in trans fat - turkey has 0.1g of trans fat per 100 grams and walnut does not contain significant amounts.
cholesterol
Walnut has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than turkey - walnut has 1.3mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Walnut and turkey contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than walnut - turkey has 15iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and turkey contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Walnut and turkey contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Walnut has more thiamin and folate, however, turkey contains more niacin and Vitamin B12. Both walnut and turkey contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Walnut | Turkey | |
|---|---|---|
| Thiamin | 0.341 MG | 0.045 MG |
| Riboflavin | 0.15 MG | 0.281 MG |
| Niacin | 1.125 MG | 9.573 MG |
| Pantothenic acid | 0.57 MG | 0.948 MG |
| Vitamin B6 | 0.537 MG | 0.616 MG |
| Folate | 98 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 600% more calcium than turkey - walnut has 98mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Walnut is a great source of iron and it has 167% more iron than turkey - walnut has 2.9mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both walnut and turkey are high in potassium. Walnut has 85% more potassium than turkey - walnut has 441mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than turkey per 100 grams.
| Walnut | Turkey | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 9.08 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than turkey per 100 grams.
| Walnut | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 38.093 G | 1.873 G |
| Total | 38.093 G | 1.883 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 117g
(
cup, chopped
)
|
Daily Values (%) |
Cooked Turkey 3812g
(
bird
)
|
|||||
|---|---|---|---|---|---|---|---|
| 765KCAL 38% |
|
5% | calories | 842% |
|
7205KCAL 360% | |
| 16G 6% |
|
596% | carbohydrates | 5% |
|
2.3G 1% | |
| 7.8G 31% |
|
>999% | dietary fiber | 5% |
|
||
| 3.1G | >999% | sugar | 5% | ||||
| 76G 119% |
|
5% | total fat | 271% |
|
282G 440% | |
| 7.2G 40% |
|
5% | saturated fat | >999% |
|
82G 456% | |
| 10G | 5% | monounsaturated fat | 910% | 101G | |||
| 55G | 5% | polyunsaturated fat | 47% | 81G | |||
| 5% | trans fat | >999% | 3.9G | ||||
| 5% | cholesterol | >999% | 4155MG | ||||
| 2.3MG 0.2% |
|
5% | sodium | >999% |
|
3926MG 262% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.2UG 0.2% |
|
5% | Vitamin A | >999% |
|
457UG 65% | |
| 1.5MG 2% |
|
>999% | Vitamin C | 5% |
|
||
|
|
5% | Vitamin D | >999% |
|
572IU 114% | ||
| 115MG 12% |
|
5% | calcium | 364% |
|
534MG 53% | |
| 3.4MG 19% |
|
5% | iron | >999% |
|
42MG 231% | |
| 185MG 60% |
|
5% | magnesium | 518% |
|
1144MG 369% | |
| 516MG 22% |
|
5% | potassium | >999% |
|
9111MG 396% | |
| 0.4MG 36% |
|
5% | thiamin (Vit B1) | 325% |
|
1.7MG 156% | |
| 0.18MG 16% |
|
5% | riboflavin (Vit B2) | >999% |
|
11MG 974% | |
| 1.3MG 9% |
|
5% | niacin (Vit B3) | >999% |
|
365MG 2607% | |
| 0.63MG 48% |
|
5% | Vitamin B6 | >999% |
|
23MG 1806% | |
| 0.67MG 13% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
36MG 723% | |
| 115UG 29% |
|
5% | folate (Vit B9) | 198% |
|
343UG 86% | |
|
|
5% | Vitamin B12 | >999% |
|
39UG 1620% | ||
| 0.82MG 6% |
|
5% | Vitamin E | 229% |
|
2.7MG 18% | |
| 3.2UG 4% |
|
>999% | Vitamin K | 5% |
|
||
| 18G 36% |
|
5% | protein | >999% |
|
1088G 2177% | |
| 46MG 11% |
|
5% | choline | >999% |
|
3332MG 784% | |
| 1.9MG 155% |
|
5% | copper | 84% |
|
3.5MG 295% | |
| 4MG 222% |
|
655% | manganese | 5% |
|
0.53MG 30% | |
| 405MG 58% |
|
5% | phosphorus | >999% |
|
8501MG 1214% | |
| 5.7UG 10% |
|
5% | selenium | >999% |
|
1136UG 2065% | |
| 3.6MG 45% |
|
5% | zinc | >999% |
|
95MG 1182% | |
| 4.8G | 5% | Water | >999% | 2421G | |||
| 0.07G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does walnut or turkey contain more calories in 100 grams?Both walnut and turkey are high in calories. Walnut has 250% more calories than turkey - walnut has 654 calories in 100g and turkey has 189 calories.
Is walnut or turkey better for protein?
Both walnut and turkey are high in protein. Turkey has 90% more protein than walnut - walnut has 15.2g of protein per 100 grams and turkey has 28.6g of protein.
Does walnut or turkey contain more calcium?
Walnut is a rich source of calcium and it has 600% more calcium than turkey - walnut has 98mg of calcium in 100 grams and turkey has 14mg of calcium.
Does walnut or turkey contain more potassium?
Both walnut and turkey are high in potassium. Walnut has 90% more potassium than turkey - walnut has 441mg of potassium in 100 grams and turkey has 239mg of potassium.