Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and whey protein powder:
Both walnut and whey protein powder are high in calories. Walnut has 86% more calories than whey protein powder - walnut has 654 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, walnut is much lighter in protein, much heavier in fat and similar to whey protein powder for carbs. Walnut has a macronutrient ratio of 9:8:84 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Whey Protein Powder | |
|---|---|---|
| Protein | 9% | 89% |
| Carbohydrates | 8% | 7% |
| Fat | 84% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 54% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both walnut and whey protein powder are high in dietary fiber. Walnut has 116% more dietary fiber than whey protein powder - walnut has 6.7g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Both walnut and whey protein powder are high in protein. Whey protein powder has 413% more protein than walnut - walnut has 15.2g of protein per 100 grams and whey protein powder has 78.1g of protein.
Walnut is high in saturated fat and whey protein powder has 87% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Walnut has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Walnut has more Vitamin C than whey protein powder - walnut has 1.3mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Walnut and whey protein powder contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Walnut has more Vitamin E than whey protein powder - walnut has 0.7mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Walnut and whey protein powder contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more riboflavin and Vitamin B12, however, walnut contains more pantothenic acid and folate. Both walnut and whey protein powder contain significant amounts of thiamin, niacin and Vitamin B6.
| Walnut | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.341 MG | 0.609 MG |
| Riboflavin | 0.15 MG | 2.017 MG |
| Niacin | 1.125 MG | 1.136 MG |
| Pantothenic acid | 0.57 MG | ~ |
| Vitamin B6 | 0.537 MG | 0.607 MG |
| Folate | 98 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both walnut and whey protein powder are high in calcium. Whey protein powder has 379% more calcium than walnut - walnut has 98mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Walnut is a great source of iron and it has 158% more iron than whey protein powder - walnut has 2.9mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both walnut and whey protein powder are high in potassium. Whey protein powder has 13% more potassium than walnut - walnut has 441mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.
| Walnut | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.034 G |
| Total | 9.08 G | 0.034 G |
Comparing omega-6 fatty acids, walnut has more linoleic acid than whey protein powder per 100 grams.
| Walnut | Whey Protein Powder | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.264 G |
| Total | 38.156 G | 0.264 G |
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: Walnut (Nuts, walnuts, english) and Whey Protein Powder (Protein powder, whey based, NFS) .
Walnut g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||