White Rice vs. Walnut
Nutrition comparison of Cooked White Rice and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and walnut:
- Both white rice and walnut are high in calories.
- Walnut has 52% less carbohydrates than white rice.
- Walnut has more thiamin, riboflavin and Vitamin B6.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and walnut are high in calories. Walnut has 403% more calories than white rice - white rice has 130 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, white rice is much heavier in carbs, much lighter in fat and similar to walnut for protein. White rice has a macronutrient ratio of 8:91:2 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Walnut | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 91% | 8% |
| Fat | 2% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 52% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 21 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
White rice has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Walnut is an excellent source of protein and it has 540% more protein than white rice - white rice has 2.4g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and white rice has 99% less saturated fat than walnut - white rice has 0.06g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than white rice - walnut has 1.3mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Walnut and white rice contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than white rice - walnut has 0.7mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Walnut and white rice contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin and Vitamin B6. Both white rice and walnut contain significant amounts of niacin, pantothenic acid and folate.
| White Rice | Walnut | |
|---|---|---|
| Thiamin | 0.167 MG | 0.341 MG |
| Riboflavin | 0.016 MG | 0.15 MG |
| Niacin | 1.835 MG | 1.125 MG |
| Pantothenic acid | 0.411 MG | 0.57 MG |
| Vitamin B6 | 0.05 MG | 0.537 MG |
| Folate | 58 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 31 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 95% more iron than white rice - white rice has 1.5mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 14 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 9.08 G |
| Total | 0.01 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than white rice per 100 grams.
| White Rice | Walnut | |
|---|---|---|
| linoleic acid | 0.046 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Walnut (Nuts, walnuts, english) .
Cooked White Rice 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 rice or walnut contain more calories in 100 grams?Both white rice and walnut are high in calories. Walnut has 400% more calories than white rice - white rice has 130 calories in 100g and walnut has 654 calories.
Does white rice or walnut have more carbohydrates?
By weight, walnut has 50% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does white rice or walnut contain more calcium?
Walnut is a rich source of calcium and it has 31 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and walnut has 98mg of calcium.
Does white rice or walnut contain more potassium?
Walnut is a rich source of potassium and it has 14 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and walnut has 441mg of potassium.