Whole Wheat Flour vs. Walnut

Nutrition comparison of Whole Wheat Flour and Walnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole wheat flour versus walnut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole wheat flour and walnut:

  • Both whole wheat flour and walnut are high in calories, dietary fiber, iron, potassium and protein.
  • Walnut is an excellent source of calcium.
  • Whole wheat flour has more niacin, however, walnut contains more Vitamin B6 and folate.
Detailed nutritional comparison of whole wheat flour and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Walnut src

Calories and Carbs

calories

Both whole wheat flour and walnut are high in calories. Walnut has 97% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and walnut has 654 calories.

For macronutrient ratios, whole wheat flour is much heavier in carbs, much lighter in fat and similar to walnut for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Walnut
Protein 11% 9%
Carbohydrates 84% 8%
Fat 5% 84%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and walnut has 82% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.

dietary fiber

Both whole wheat flour and walnut are high in dietary fiber. Whole wheat flour has 96% more dietary fiber than walnut - whole wheat flour has 13.1g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.

sugar

Whole wheat flour and walnut contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and walnut has 2.6g of sugar.

Protein

protein

Both whole wheat flour and walnut are high in protein. Walnut has 58% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and walnut has 15.2g of protein.

Fat

saturated fat

Walnut is high in saturated fat and whole wheat flour has 93% less saturated fat than walnut - whole wheat flour has 0.43g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.

Vitamins

Vitamin C

Walnut has more Vitamin C than whole wheat flour - walnut has 1.3mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin A

Walnut and whole wheat flour contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin E

Whole wheat flour and walnut contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.

Vitamin K

Whole wheat flour and walnut contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.

The B Vitamins

Whole wheat flour has more niacin, however, walnut contains more Vitamin B6 and folate. Both whole wheat flour and walnut contain significant amounts of thiamin, riboflavin and pantothenic acid.

Whole Wheat Flour Walnut
Thiamin 0.297 MG 0.341 MG
Riboflavin 0.188 MG 0.15 MG
Niacin 5.347 MG 1.125 MG
Pantothenic acid 1.011 MG 0.57 MG
Vitamin B6 0.191 MG 0.537 MG
Folate 28 UG 98 UG

Minerals

calcium

Walnut is an excellent source of calcium and it has 197% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and walnut has 98mg of calcium.

iron

Both whole wheat flour and walnut are high in iron. Whole wheat flour has 27% more iron than walnut - whole wheat flour has 3.7mg of iron per 100 grams and walnut has 2.9mg of iron.

potassium

Both whole wheat flour and walnut are high in potassium. Walnut has 12% more potassium than whole wheat flour - whole wheat flour has 394mg 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 whole wheat flour and walnut contain small amounts of beta-carotene.

Whole Wheat Flour Walnut
beta-carotene 5 UG 12 UG
lutein + zeaxanthin 220 UG 9 UG



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 Whole Wheat Flour or Walnut .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Walnut (Nuts, walnuts, english) .

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FAQ

Does whole wheat flour or walnut contain more calories in 100 grams?
Both whole wheat flour and walnut are high in calories. Walnut has 100% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and walnut has 654 calories.

Does whole wheat flour or walnut have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and walnut has 80% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and walnut has 13.7g of carbohydrates.

Does whole wheat flour or walnut contain more calcium?
Walnut is a rich source of calcium and it has 200% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and walnut has 98mg of calcium.

Does whole wheat flour or walnut contain more iron?
Both whole wheat flour and walnut are high in iron. Whole wheat flour has 30% more iron than walnut - whole wheat flour has 3.7mg of iron in 100 grams and walnut has 2.9mg of iron.

Does whole wheat flour or walnut contain more potassium?
Both whole wheat flour and walnut are high in potassium. Walnut has 10% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and walnut has 441mg of potassium.