White Bread vs. Walnut
Nutrition comparison of White Bread and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and walnut:
- Both white bread and walnut are high in calcium, calories, dietary fiber, iron and protein.
- Walnut is an excellent source of potassium.
- White bread has more niacin, however, walnut contains more Vitamin B6.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and walnut are high in calories. Walnut has 175% more calories than white bread - white bread has 238 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. White bread has a macronutrient ratio of 18:74:8 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Walnut | |
|---|---|---|
| Protein | 18% | 9% |
| Carbohydrates | 74% | 8% |
| Fat | 8% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and walnut has 69% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both white bread and walnut are high in dietary fiber. White bread has 37% more dietary fiber than walnut - white bread has 9.2g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
White bread and walnut contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Both white bread and walnut are high in protein. Walnut has 43% more protein than white bread - white bread has 10.7g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and white bread has 90% less saturated fat than walnut - white bread has 0.63g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
trans fat
Both white bread and walnut are low in trans fat - white bread has 0.03g of trans fat per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than white bread - walnut has 1.3mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Walnut and white bread contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and walnut contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
White bread and walnut contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
White bread has more niacin, however, walnut contains more Vitamin B6. Both white bread and walnut contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| White Bread | Walnut | |
|---|---|---|
| Thiamin | 0.51 MG | 0.341 MG |
| Riboflavin | 0.255 MG | 0.15 MG |
| Niacin | 4.455 MG | 1.125 MG |
| Pantothenic acid | 0.455 MG | 0.57 MG |
| Vitamin B6 | 0.08 MG | 0.537 MG |
| Folate | 127 UG | 98 UG |
Minerals
calcium
Both white bread and walnut are high in calcium. White bread has 598% more calcium than walnut - white bread has 684mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both white bread and walnut are high in iron. White bread has 68% more iron than walnut - white bread has 4.9mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 247% more potassium than white bread - white bread has 127mg of potassium per 100 grams and walnut has 441mg 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, both white bread and walnut contain small amounts of beta-carotene.
| White Bread | Walnut | |
|---|---|---|
| beta-carotene | 2 UG | 12 UG |
| lutein + zeaxanthin | 25 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than white bread per 100 grams.
| White Bread | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 9.08 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than white bread per 100 grams.
| White Bread | Walnut | |
|---|---|---|
| other omega 6 | 0.005 G | 0.063 G |
| linoleic acid | 0.879 G | 38.093 G |
| Total | 0.884 G | 38.156 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.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Walnut (Nuts, walnuts, english) .
White Bread g
()
|
Daily Values (%) |
Walnut 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 white bread or walnut contain more calories in 100 grams?Both white bread and walnut are high in calories. Walnut has 180% more calories than white bread - white bread has 238 calories in 100g and walnut has 654 calories.
Does white bread or walnut have more carbohydrates?
By weight, white bread is high in carbohydrates and walnut has 70% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does white bread or walnut contain more calcium?
Both white bread and walnut are high in calcium. White bread has 600% more calcium than walnut - white bread has 684mg of calcium in 100 grams and walnut has 98mg of calcium.
Does white bread or walnut contain more iron?
Both white bread and walnut are high in iron. White bread has 70% more iron than walnut - white bread has 4.9mg of iron in 100 grams and walnut has 2.9mg of iron.
Does white bread or walnut contain more potassium?
Walnut is a rich source of potassium and it has 250% more potassium than white bread - white bread has 127mg of potassium in 100 grams and walnut has 441mg of potassium.