Nuts vs Nuts

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Nuts, walnuts, English, halves, raw is higher in more vitamins & minerals

Calories (kcal)

Nuts —
Nuts —

Protein (g)

Nuts 14.6
Nuts 9.96

Carbs (g)

Nuts 10.9
Nuts 12.7

Fat (g)

Nuts 69.7
Nuts 73.3

Fiber (g)

Nuts 5.21
Nuts 5.79

Quick answers

Which has more protein?

Nuts, walnuts, English, halves, raw — 14.6g vs 9.96g per 100g.

Which is more nutrient-dense?

Nuts, walnuts, English, halves, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Nuts Nuts
Macronutrients
Water 3.14 g 2.62 g
Protein 14.6 g 9.96 g
Total lipid (fat) 69.7 g 73.3 g
Carbohydrate, by difference 10.9 g 12.7 g
Fiber, total dietary 5.21 g 5.79 g
Fats & Fatty Acids
Fatty acids, total saturated 6.05 g 6.47 g
Fatty acids, total monounsaturated 9.63 g 39.3 g
Vitamins
Thiamin (Vitamin B1) 0.230 mg 0.548 mg
Niacin (Vitamin B3) 1.22 mg 0.946 mg
Vitamin B-6 — Pyridoxine 0.660 mg 0.171 mg
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug 0 ug
Minerals
Calcium, Ca 88.3 mg 54.8 mg
Iron, Fe 2.23 mg 2.37 mg
Magnesium, Mg 142 mg 103 mg
Phosphorus, P 365 mg 253 mg
Potassium, K 424 mg 360 mg
Sodium, Na 0 mg 0 mg
Zinc, Zn 2.76 mg 3.93 mg
Copper, Cu 1.21 mg 0.906 mg
Manganese, Mn 2.99 mg 2.28 mg
Other Nutrients
Energy (Atwater General Factors) 730 kcal 750 kcal
Energy (Atwater Specific Factors) 679 kcal 700 kcal
Nitrogen 2.75 g 1.88 g
Ash 1.64 g 1.44 g
Molybdenum, Mo 21.0 ug 15.6 ug
Biotin 17.3 ug 22.7 ug
Betaine 0.300 mg 0.700 mg
Vitamin K1 — Phylloquinone 1.70 ug 4.10 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug 0 ug
Fatty acids, total polyunsaturated 49.3 g 22.9 g
Tryptophan (EAA) 0.127 g 0.115 g
Threonine (EAA) 0.443 g 0.303 g
Isoleucine (EAA, BCAA) 0.520 g 0.365 g
Leucine (EAA, BCAA) 0.997 g 0.670 g
Lysine (EAA) 0.380 g 0.320 g
Methionine (EAA) 0.190 g 0.168 g
Phenylalanine (EAA) 0.607 g 0.463 g
Tyrosine (conditionally essential) 0.430 g 0.313 g
Valine (EAA, BCAA) 0.597 g 0.435 g
Arginine (conditionally essential) 2.02 g 1.36 g
Histidine (EAA) 0.343 g 0.262 g
Alanine 0.590 g 0.438 g
Aspartic acid 1.29 g 0.870 g
Glutamic acid 2.99 g 2.50 g
Glycine (conditionally essential) 0.690 g 0.493 g
Proline (conditionally essential) 0.780 g 0.610 g
Serine 0.780 g 0.540 g
Hydroxyproline 0 g 0 g
Cysteine 0.377 g 0.305 g
Daidzein 0.020 mg 0 mg
Genistein 0.010 mg 0 mg
Proanthocyanidin dimers 5.65 mg 42.1 mg
Proanthocyanidin trimers 7.19 mg 26.0 mg
Proanthocyanidin 4-6mers 22.0 mg 101 mg
Proanthocyanidin 7-10mers 5.41 mg 84.2 mg
Proanthocyanidin polymers (>10mers) 20.0 mg 223 mg
Apigenin 0 mg 0 mg
Luteolin 0 mg 0 mg
Myricetin 0 mg 0 mg
Quercetin 0 mg 0 mg
Flavonoids
(-)-Epicatechin 0 mg 0.820 mg
(-)-Epicatechin 3-gallate 0 mg 0 mg
(-)-Epigallocatechin 0 mg 5.63 mg
(-)-Epigallocatechin 3-gallate 0 mg 2.30 mg
(+)-Catechin 0 mg 7.24 mg
(+)-Gallocatechin 0 mg 0 mg
Choline
Choline from glycerophoshocholine 10.0 mg 6.10 mg
Choline from phosphatidylcholine 21.0 mg 23.0 mg
Choline from phosphocholine 0.800 mg 1.30 mg
Choline from sphingomyelin 0 mg 0 mg
Free Choline 7.30 mg 9.70 mg
Total Choline 39.0 mg 41.0 mg
Iodine
Iodine mcg/100gB 0 mcg —
Fluoride
Mean mcg/100g ** — 10.0 mg
Isoflavones
Total isoflavones 0.025 mg 0 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Nuts, walnuts, English, halves, raw nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin B-6 — Pyridoxine +286% in Nuts, walnuts, English, halves, raw Calcium, Ca +61% in Nuts, walnuts, English, halves, raw Thiamin (Vitamin B1) -58% in Nuts, walnuts, English, halves, raw Protein +46% in Nuts, walnuts, English, halves, raw

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