Walnut vs. Asparagus
Nutrition comparison of Walnut and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and asparagus:
- Both asparagus and walnut are high in dietary fiber, iron and potassium.
- Asparagus has 72% less carbohydrates than walnut.
- Walnut has more thiamin, pantothenic acid and Vitamin B6.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and asparagus has 97% less calories than walnut - asparagus has 20 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is much lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Walnut has a macronutrient ratio of 9:8:84 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Asparagus | |
|---|---|---|
| Protein | 9% | 34% |
| Carbohydrates | 8% | 61% |
| Fat | 84% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 72% less carbohydrates than walnut - asparagus has 3.9g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both asparagus and walnut are high in dietary fiber. Walnut has 219% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Asparagus and walnut contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 592% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and asparagus has 99% less saturated fat than walnut - asparagus has 0.04g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Asparagus has 331% more Vitamin C than walnut - asparagus has 5.6mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Asparagus has 37 times more Vitamin A than walnut - asparagus has 38ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Asparagus and walnut contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Asparagus has 14 times more Vitamin K than walnut - asparagus has 41.6ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, pantothenic acid and Vitamin B6. Both walnut and asparagus contain significant amounts of riboflavin, niacin and folate.
| Walnut | Asparagus | |
|---|---|---|
| Thiamin | 0.341 MG | 0.143 MG |
| Riboflavin | 0.15 MG | 0.141 MG |
| Niacin | 1.125 MG | 0.978 MG |
| Pantothenic acid | 0.57 MG | 0.274 MG |
| Vitamin B6 | 0.537 MG | 0.091 MG |
| Folate | 98 UG | 52 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 308% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both asparagus and walnut are high in iron. Walnut has 36% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both asparagus and walnut are high in potassium. Walnut has 118% more potassium than asparagus - asparagus has 202mg 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,
| Walnut | Asparagus | |
|---|---|---|
| beta-carotene | 12 UG | 449 UG |
| lutein + zeaxanthin | 9 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Walnut | Asparagus | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.01 G |
| Total | 9.08 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than asparagus per 100 grams.
| Walnut | Asparagus | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.04 G |
| Total | 38.156 G | 0.04 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.
Walnut g
()
|
Daily Values (%) |
Asparagus 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 asparagus or walnut contain more calories in 100 grams?Walnut is high in calories and asparagus has 100% less calories than walnut - asparagus has 20 calories in 100g and walnut has 654 calories.
Is asparagus or walnut better for protein?
Walnut is a fantastic source of protein and it has 590% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and walnut has 15.2g of protein.
Does asparagus or walnut have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than walnut - asparagus has 3.9g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does asparagus or walnut contain more calcium?
Walnut is a rich source of calcium and it has 310% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and walnut has 98mg of calcium.
Does asparagus or walnut contain more iron?
Both asparagus and walnut are high in iron. Walnut has 40% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and walnut has 2.9mg of iron.
Does asparagus or walnut contain more potassium?
Both asparagus and walnut are high in potassium. Walnut has 120% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and walnut has 441mg of potassium.