Blueberry vs. Walnut
Nutrition comparison of Blueberry and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and walnut:
- Both walnut and blueberry are high in dietary fiber.
- Walnut has 74% less sugar than blueberry.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and blueberry has 91% less calories than walnut - walnut has 654 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Walnut | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 91% | 8% |
| Fat | 5% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and blueberry contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both walnut and blueberry are high in dietary fiber. Walnut has 179% more dietary fiber than blueberry - walnut has 6.7g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Walnut has 74% less sugar than blueberry - walnut has 2.6g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 19 times more protein than blueberry - walnut has 15.2g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Walnut is high in saturated fat and blueberry has 100% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 646% more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Walnut and blueberry contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Walnut and blueberry contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Walnut and blueberry contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blueberry | Walnut | |
|---|---|---|
| Thiamin | 0.037 MG | 0.341 MG |
| Riboflavin | 0.041 MG | 0.15 MG |
| Niacin | 0.418 MG | 1.125 MG |
| Pantothenic acid | 0.124 MG | 0.57 MG |
| Vitamin B6 | 0.052 MG | 0.537 MG |
| Folate | 6 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 15 times more calcium than blueberry - walnut has 98mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Walnut is a great source of iron and it has 939% more iron than blueberry - walnut has 2.9mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Walnut is an excellent source of potassium and it has 473% more potassium than blueberry - walnut has 441mg of potassium per 100 grams and blueberry has 77mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 9.08 G |
| Total | 0.058 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than blueberry per 100 grams.
| Blueberry | Walnut | |
|---|---|---|
| linoleic acid | 0.088 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Walnut is high in calories and blueberry has 90% less calories than walnut - walnut has 654 calories in 100g and blueberry has 57 calories.
Does walnut or blueberry have more carbohydrates?
By weight, walnut and blueberry contain similar amounts of carbs - walnut has 13.7g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does walnut or blueberry contain more calcium?
Walnut is a rich source of calcium and it has 15 times more calcium than blueberry - walnut has 98mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does walnut or blueberry contain more potassium?
Walnut is a rich source of potassium and it has 470% more potassium than blueberry - walnut has 441mg of potassium in 100 grams and blueberry has 77mg of potassium.