Avocado vs. Walnut
Nutrition comparison of Avocado and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and walnut:
- Both walnut and avocado are high in calories, dietary fiber and potassium.
- Walnut has more thiamin, however, avocado contains more pantothenic acid.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and avocado are high in calories. Walnut has 292% more calories than avocado - walnut has 654 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in carbs and lighter in fat compared to walnut per calorie. Avocado has a macronutrient ratio of 4:19:77 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Walnut | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 19% | 8% |
| Fat | 77% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and avocado contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both walnut and avocado are high in dietary fiber. Walnut is very similar to walnut for dietary fiber - walnut has 6.7g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Walnut and avocado contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 677% more protein than avocado - walnut has 15.2g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and avocado has 65% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 577% more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Walnut and avocado contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Walnut and avocado contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Walnut and avocado contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, however, avocado contains more pantothenic acid. Both avocado and walnut contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Avocado | Walnut | |
|---|---|---|
| Thiamin | 0.075 MG | 0.341 MG |
| Riboflavin | 0.143 MG | 0.15 MG |
| Niacin | 1.912 MG | 1.125 MG |
| Pantothenic acid | 1.463 MG | 0.57 MG |
| Vitamin B6 | 0.287 MG | 0.537 MG |
| Folate | 89 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 654% more calcium than avocado - walnut has 98mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Walnut is a great source of iron and it has 377% more iron than avocado - walnut has 2.9mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both walnut and avocado are high in potassium. Avocado has 15% more potassium than walnut - walnut has 441mg of potassium per 100 grams and avocado has 507mg 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,
| Avocado | Walnut | |
|---|---|---|
| beta-carotene | 63 UG | 12 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Avocado | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 9.08 G |
| Total | 0.125 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than avocado per 100 grams.
| Avocado | Walnut | |
|---|---|---|
| linoleic acid | 1.674 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 1.674 G | 38.156 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.
Avocado g
()
|
Daily Values (%) |
Walnut 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 walnut or avocado contain more calories in 100 grams?Both walnut and avocado are high in calories. Walnut has 290% more calories than avocado - walnut has 654 calories in 100g and avocado has 167 calories.
Does walnut or avocado contain more calcium?
Walnut is a rich source of calcium and it has 650% more calcium than avocado - walnut has 98mg of calcium in 100 grams and avocado has 13mg of calcium.
Does walnut or avocado contain more potassium?
Both walnut and avocado are high in potassium. Avocado has 20% more potassium than walnut - walnut has 441mg of potassium in 100 grams and avocado has 507mg of potassium.