Walnut vs. White Sugar
Nutrition comparison of Walnut and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and white sugar:
- Both white sugar and walnut are high in calories.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and walnut are high in calories. Walnut has 69% more calories than white sugar - white sugar has 387 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Walnut has a macronutrient ratio of 9:8:84 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | White Sugar | |
|---|---|---|
| Protein | 9% | ~ |
| Carbohydrates | 8% | 100% |
| Fat | 84% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and walnut has 86% less carbohydrates than white sugar - white sugar has 100g 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 more dietary fiber than white sugar - walnut has 6.7g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and walnut has 97% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has more protein than white sugar - walnut has 15.2g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Walnut is high in saturated fat and white sugar has less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than white sugar - walnut has 1.3mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Walnut and white sugar contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than white sugar - walnut has 0.7mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Walnut and white sugar contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Walnut | White Sugar | |
|---|---|---|
| Thiamin | 0.341 MG | ~ |
| Riboflavin | 0.15 MG | 0.019 MG |
| Niacin | 1.125 MG | ~ |
| Pantothenic acid | 0.57 MG | ~ |
| Vitamin B6 | 0.537 MG | ~ |
| Folate | 98 UG | ~ |
Minerals
calcium
Walnut is an excellent source of calcium and it has 97 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 57 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 219 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and walnut has 441mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Walnut or White Sugar .
Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and White Sugar (Sugar, granulated) .
Walnut 100g
(
100 g
)
|
Daily Values (%) |
White Sugar 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 654KCAL 33% |
|
69% | calories | 5% |
|
387KCAL 19% | |
| 14G 6% |
|
5% | carbohydrates | 614% |
|
100G 40% | |
| 6.7G 27% |
|
>999% | dietary fiber | 5% |
|
||
| 2.6G | 5% | sugar | >999% | 100G | |||
| 65G 102% |
|
>999% | total fat | 5% |
|
||
| 6.1G 34% |
|
>999% | saturated fat | 5% |
|
||
| 8.9G | >999% | monounsaturated fat | 5% | ||||
| 47G | >999% | polyunsaturated fat | 5% | ||||
| 2MG 0.1% |
|
100% | sodium | 5% |
|
1MG 0.1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1UG 0.1% |
|
>999% | Vitamin A | 5% |
|
||
| 1.3MG 2% |
|
>999% | Vitamin C | 5% |
|
||
| 98MG 10% |
|
>999% | calcium | 5% |
|
1MG 0.1% | |
| 2.9MG 16% |
|
>999% | iron | 5% |
|
0.05MG 0.3% | |
| 158MG 51% |
|
>999% | magnesium | 5% |
|
||
| 441MG 19% |
|
>999% | potassium | 5% |
|
2MG 0.1% | |
| 0.34MG 31% |
|
>999% | thiamin (Vit B1) | 5% |
|
||
| 0.15MG 14% |
|
647% | riboflavin (Vit B2) | 5% |
|
0.02MG 2% | |
| 1.1MG 8% |
|
>999% | niacin (Vit B3) | 5% |
|
||
| 0.54MG 41% |
|
>999% | Vitamin B6 | 5% |
|
||
| 0.57MG 11% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
| 98UG 25% |
|
>999% | folate (Vit B9) | 5% |
|
||
| 0.7MG 5% |
|
>999% | Vitamin E | 5% |
|
||
| 2.7UG 3% |
|
>999% | Vitamin K | 5% |
|
||
| 15G 31% |
|
>999% | protein | 5% |
|
||
| 39MG 9% |
|
>999% | choline | 5% |
|
||
| 1.6MG 132% |
|
>999% | copper | 5% |
|
0.01MG 1% | |
| 3.4MG 190% |
|
>999% | manganese | 5% |
|
0MG 0.2% | |
| 346MG 49% |
|
>999% | phosphorus | 5% |
|
||
| 4.9UG 9% |
|
717% | selenium | 5% |
|
0.6UG 1% | |
| 3.1MG 39% |
|
>999% | zinc | 5% |
|
0.01MG 0.1% | |
| 4.1G | >999% | Water | 5% | 0.02G | |||
| 0.06G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does white sugar or walnut contain more calories in 100 grams?Both white sugar and walnut are high in calories. Walnut has 70% more calories than white sugar - white sugar has 387 calories in 100g and walnut has 654 calories.
Does white sugar or walnut have more carbohydrates?
By weight, white sugar is high in carbohydrates and walnut has 90% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does white sugar or walnut contain more calcium?
Walnut is a rich source of calcium and it has 97 times more calcium than white sugar - white sugar has 1mg of calcium in 100 grams and walnut has 98mg of calcium.
Does white sugar or walnut contain more potassium?
Walnut is a rich source of potassium and it has 219 times more potassium than white sugar - white sugar has 2mg of potassium in 100 grams and walnut has 441mg of potassium.