Food with Nutrition Similar to Walnut


image of walnut

Similar to Walnut

A common and very nutrient dense nut, walnut is an excellent source of dietary fiber, protein, calcium, potassium and Vitamin B6. It is also a good source of iron. One cup of walnut contains about 765 calories.

Many foods are similar nutritionally to walnut, including soy flour, dijon mustard, pistachio and whole wheat bread.

We compared the key nutrients in walnut (iron, dietary fiber, protein, calcium, potassium and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Soy Flour, Pistachio, Quinoa, Cashews, White Beans, Oats, Soy Sauce, Cornmeal, Kidney Beans, Black Beans, Peanut Flour, Hemp Seeds, Chickpeas
plants and vegetables: Dijon Mustard, Lima Beans, Yellow Mustard, Sprouted Peas, Peas
baked goods: Whole Wheat Bread, Tortilla
The details of the top 20 foods most nutritionally similar to walnut are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to walnut. Soy flour, pistachio, quinoa, cashews and white beans are all high in iron, dietary fiber, protein, calcium, potassium and or Vitamin B6.

Soy Flour

image of soy flour

Similarity: > 95%

Soy flour is high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Moreover, soy flour contains more thiamin, riboflavin, niacin and pantothenic acid than walnut.

For 100 grams of walnut and soy flour:


Walnut
(7/8 cup)
Soy Flour
(1.25 cup)
2.9
iron (MG)
8.2
6.7
dietary fiber (G)
16
15
protein (G)
50
98
calcium (MG)
285
441
potassium (MG)
2090
0.54
Vitamin B6 (MG)
1.1
View More
0.985 | 0.985 | 11.51 Complete Comparison:
Soy Flour vs. Walnut


Pistachio

image of pistachio

Similarity: > 95%

Pistachio is high in many of the same nutrients as walnut, including dietary fiber, protein, saturated fat and calcium. Also, pistachio contains more Vitamin E, thiamin and riboflavin than walnut.

For 100 grams of walnut and pistachio:


Walnut
(7/8 cup)
Pistachio
(7/8 cup)
2.9
iron (MG)
4
6.7
dietary fiber (G)
10
15
protein (G)
21
98
calcium (MG)
107
441
potassium (MG)
1007
0.54
Vitamin B6 (MG)
1.1
View More
0.972 | 0.972 | 7.29 Complete Comparison:
Pistachio vs. Walnut


Quinoa

image of quinoa

Similarity: > 95%

Quinoa is also high in dietary fiber and contains some of the same nutrients.

For 100 grams of walnut and quinoa:


Walnut
(7/8 cup)
Quinoa
(1/2 cup)
2.9
iron (MG)
1.5
6.7
dietary fiber (G)
2.8
15
protein (G)
4.4
98
calcium (MG)
17
441
potassium (MG)
172
0.54
Vitamin B6 (MG)
0.12
View More
0.971 | 0.971 | 1.98 Complete Comparison:
Quinoa vs. Walnut


Cashews

image of cashews

Similarity: > 95%

Cashews are high in many of the same nutrients as walnut, including dietary fiber, protein, saturated fat and iron. Also, cashews contains more thiamin than walnut.

For 100 grams of walnut and cashews:


Walnut
(7/8 cup)
Cashews
(3.5 ounces)
2.9
iron (MG)
6.7
6.7
dietary fiber (G)
3.3
15
protein (G)
18
98
calcium (MG)
37
441
potassium (MG)
660
0.54
Vitamin B6 (MG)
0.42
View More
0.969 | 0.969 | 7.58 Complete Comparison:
Cashews vs. Walnut


White Beans

image of white beans

Similarity: > 95%

White beans are high in many of the same nutrients as walnut, including dietary fiber, calcium, iron and potassium.

For 100 grams of walnut and white beans:


Walnut
(7/8 cup)
White Beans
(3/8 cup)
2.9
iron (MG)
3
6.7
dietary fiber (G)
4.8
15
protein (G)
7.3
98
calcium (MG)
73
441
potassium (MG)
454
0.54
Vitamin B6 (MG)
0.08
View More
0.956 | 0.956 | 2.14 Complete Comparison:
White Beans vs. Walnut


Oats

image of oats

Similarity: > 95%

Oats are high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Also, oats contains more thiamin and pantothenic acid than walnut.

For 100 grams of walnut and oats:


Walnut
(7/8 cup)
Oats
(5/8 cup)
2.9
iron (MG)
4.7
6.7
dietary fiber (G)
11
15
protein (G)
17
98
calcium (MG)
54
441
potassium (MG)
429
0.54
Vitamin B6 (MG)
0.12
View More
0.955 | 0.955 | 6.04 Complete Comparison:
Oats vs. Walnut


Soy Sauce

image of soy sauce

Similarity: > 95%

Soy sauce is also high in protein and potassium. Also, soy sauce contains more niacin than walnut.

For 100 grams of walnut and soy sauce:


Walnut
(7/8 cup)
Soy Sauce
(6 tbsps)
2.9
iron (MG)
1.5
6.7
dietary fiber (G)
0.8
15
protein (G)
8.1
98
calcium (MG)
33
441
potassium (MG)
435
0.54
Vitamin B6 (MG)
0.15
View More
0.954 | 0.954 | 2.26 Complete Comparison:
Soy Sauce vs. Walnut


Cornmeal

image of cornmeal

Similarity: > 95%

Cornmeal is high in many of the same nutrients as walnut, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more niacin than walnut.

For 100 grams of walnut and cornmeal:


Walnut
(7/8 cup)
Cornmeal
(7/8 cup)
2.9
iron (MG)
3
6.7
dietary fiber (G)
9.4
15
protein (G)
9.9
98
calcium (MG)
6
441
potassium (MG)
322
0.54
Vitamin B6 (MG)
0.59
View More
0.95 | 0.95 | 4.2 Complete Comparison:
Cornmeal vs. Walnut


Kidney Beans

image of kidney beans

Similarity: > 95%

Kidney beans are high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and potassium.

For 100 grams of walnut and kidney beans:


Walnut
(7/8 cup)
Kidney Beans
(5/8 cup)
2.9
iron (MG)
1.5
6.7
dietary fiber (G)
6
15
protein (G)
8.1
98
calcium (MG)
58
441
potassium (MG)
250
0.54
Vitamin B6 (MG)
0.11
View More
0.949 | 0.949 | 1.69 Complete Comparison:
Kidney Beans vs. Walnut


Black Beans

image of black beans

Similarity: > 90%

Black beans are also high in dietary fiber and potassium.

For 100 grams of walnut and black beans:


Walnut
(7/8 cup)
Black Beans
(about 3/8 cup)
2.9
iron (MG)
1.9
6.7
dietary fiber (G)
6.9
15
protein (G)
6
98
calcium (MG)
35
441
potassium (MG)
308
0.54
Vitamin B6 (MG)
0.06
View More
0.938 | 0.938 | 1.89 Complete Comparison:
Black Beans vs. Walnut


Peanut Flour

image of peanut flour

Similarity: > 90%

Peanut flour is high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Moreover, peanut flour contains more thiamin, riboflavin, niacin and pantothenic acid than walnut.

For 100 grams of walnut and peanut flour:


Walnut
(7/8 cup)
Peanut Flour
(1.75 cup)
2.9
iron (MG)
2.1
6.7
dietary fiber (G)
16
15
protein (G)
52
98
calcium (MG)
140
441
potassium (MG)
1290
0.54
Vitamin B6 (MG)
0.5
View More
0.934 | 0.934 | 10.16 Complete Comparison:
Peanut Flour vs. Walnut


Hemp Seeds

image of hemp seeds

Similarity: > 90%

Hemp seeds are high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Moreover, hemp seeds contains more Vitamin A, thiamin, riboflavin and niacin than walnut.

For 100 grams of walnut and hemp seeds:


Walnut
(7/8 cup)
Hemp Seeds
(10 tbsps)
2.9
iron (MG)
8
6.7
dietary fiber (G)
4
15
protein (G)
32
98
calcium (MG)
70
441
potassium (MG)
1200
0.54
Vitamin B6 (MG)
0.6
View More
0.931 | 0.931 | 9.61 Complete Comparison:
Hemp Seeds vs. Walnut


Chickpeas

image of chickpeas

Similarity: > 90%

Chickpeas are high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Also, chickpeas contains more Vitamin C, Vitamin A and folate than walnut.

For 100 grams of walnut and chickpeas:


Walnut
(7/8 cup)
Chickpeas
(5/8 cup)
2.9
iron (MG)
2.9
6.7
dietary fiber (G)
7.6
15
protein (G)
8.9
98
calcium (MG)
49
441
potassium (MG)
291
0.54
Vitamin B6 (MG)
0.14
View More
0.93 | 0.93 | 3.16 Complete Comparison:
Chickpeas vs. Walnut


plants and vegetables

Several plants and vegetables offer similar nutrients to walnut including dijon mustard, lima beans, yellow mustard, sprouted peas and peas.

Dijon Mustard

image of dijon mustard

Similarity: > 95%

Dijon mustard is high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, thiamin and riboflavin than walnut.

For 100 grams of walnut and dijon mustard:


Walnut
(7/8 cup)
Dijon Mustard
(50 tsps)
2.9
iron (MG)
9.2
6.7
dietary fiber (G)
12
15
protein (G)
26
98
calcium (MG)
266
441
potassium (MG)
738
0.54
Vitamin B6 (MG)
0.4
View More
0.976 | 0.976 | 10.48 Complete Comparison:
Dijon Mustard vs. Walnut


Lima Beans

image of lima beans

Similarity: > 95%

Lima beans are also high in dietary fiber, iron and potassium. Also, lima beans contains more Vitamin C than walnut.

For 100 grams of walnut and lima beans:


Walnut
(7/8 cup)
Lima Beans
(5/8 cup)
2.9
iron (MG)
3.1
6.7
dietary fiber (G)
4.9
15
protein (G)
6.8
98
calcium (MG)
34
441
potassium (MG)
467
0.54
Vitamin B6 (MG)
0.2
View More
0.968 | 0.968 | 3.18 Complete Comparison:
Lima Beans vs. Walnut


Yellow Mustard

image of yellow mustard

Similarity: > 95%

Yellow mustard is also high in dietary fiber and calcium.

For 100 grams of walnut and yellow mustard:


Walnut
(7/8 cup)
Yellow Mustard
(20 tsps)
2.9
iron (MG)
1.6
6.7
dietary fiber (G)
4
15
protein (G)
3.7
98
calcium (MG)
63
441
potassium (MG)
152
0.54
Vitamin B6 (MG)
0.07
View More
0.945 | 0.945 | 2.23 Complete Comparison:
Yellow Mustard vs. Walnut


Sprouted Peas

image of sprouted peas

Similarity: > 90%

Sprouted peas are also high in protein, iron and potassium. Moreover, sprouted peas contains more Vitamin C, niacin, pantothenic acid and folate than walnut.

For 100 grams of walnut and sprouted peas:


Walnut
(7/8 cup)
Sprouted Peas
(7/8 cup)
2.9
iron (MG)
2.3
6.7
dietary fiber (G)
0
15
protein (G)
8.8
98
calcium (MG)
36
441
potassium (MG)
381
0.54
Vitamin B6 (MG)
0.27
View More
0.934 | 0.934 | 2.96 Complete Comparison:
Sprouted Peas vs. Walnut


Peas

image of peas

Similarity: > 90%

Peas are also high in dietary fiber and potassium. Also, peas contains more Vitamin C, Vitamin A and niacin than walnut.

For 100 grams of walnut and peas:


Walnut
(7/8 cup)
Peas
(3/4 cup)
2.9
iron (MG)
1.5
6.7
dietary fiber (G)
5.7
15
protein (G)
5.4
98
calcium (MG)
25
441
potassium (MG)
244
0.54
Vitamin B6 (MG)
0.17
View More
0.932 | 0.932 | 3.03 Complete Comparison:
Peas vs. Walnut


baked goods


Whole Wheat Bread

image of whole wheat bread

Similarity: > 95%

Whole wheat bread is high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Also, whole wheat bread contains more niacin than walnut.

For 100 grams of walnut and whole wheat bread:


Walnut
(7/8 cup)
Whole Wheat Bread
(3.5 ounces)
2.9
iron (MG)
2.5
6.7
dietary fiber (G)
7.4
15
protein (G)
13
98
calcium (MG)
103
441
potassium (MG)
230
0.54
Vitamin B6 (MG)
0.26
View More
0.971 | 0.971 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Walnut


Tortilla

image of tortilla

Similarity: > 90%

Tortilla is also high in dietary fiber and calcium.

For 100 grams of walnut and tortilla:


Walnut
(7/8 cup)
Tortilla
(3.5 ounces)
2.9
iron (MG)
1.2
6.7
dietary fiber (G)
6.3
15
protein (G)
5.7
98
calcium (MG)
81
441
potassium (MG)
186
0.54
Vitamin B6 (MG)
0.22
View More
0.939 | 0.939 | 2.54 Complete Comparison:
Tortilla vs. Walnut



Other Nutritional Substitutes