Walnut vs. Carrots
Nutrition comparison of Walnut and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and carrots:
- Both walnut and carrots are high in dietary fiber and potassium.
- Carrot is an excellent source of Vitamin A.
- Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and carrot has 94% less calories than walnut - walnut has 654 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, walnut is much lighter in carbs, much heavier in fat and similar to carrots for protein. Walnut has a macronutrient ratio of 9:8:84 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Carrots | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 8% | 87% |
| Fat | 84% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and carrots contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both walnut and carrots are high in dietary fiber. Walnut has 139% more dietary fiber than carrot - walnut has 6.7g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Walnut and carrots contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 15 times more protein than carrot - walnut has 15.2g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Walnut is high in saturated fat and carrot has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has 354% more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 834 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Walnut and carrots contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Walnut and carrots contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both walnut and carrots contain significant amounts of niacin.
| Walnut | Carrots | |
|---|---|---|
| Thiamin | 0.341 MG | 0.066 MG |
| Riboflavin | 0.15 MG | 0.058 MG |
| Niacin | 1.125 MG | 0.983 MG |
| Pantothenic acid | 0.57 MG | 0.273 MG |
| Vitamin B6 | 0.537 MG | 0.138 MG |
| Folate | 98 UG | 19 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 197% more calcium than carrot - walnut has 98mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Walnut is a great source of iron and it has 870% more iron than carrot - walnut has 2.9mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both walnut and carrots are high in potassium. Walnut has 38% more potassium than carrot - walnut has 441mg of potassium per 100 grams and carrot has 320mg 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 | Carrots | |
|---|---|---|
| beta-carotene | 12 UG | 8285 UG |
| lutein + zeaxanthin | 9 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Walnut | Carrots | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.002 G |
| Total | 9.08 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than carrot per 100 grams.
| Walnut | Carrots | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.1 G |
| Total | 38.156 G | 0.1 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 (%) |
Carrots 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 carrots contain more calories in 100 grams?Walnut is high in calories and carrot has 90% less calories than walnut - walnut has 654 calories in 100g and carrot has 41 calories.
Does walnut or carrots have more carbohydrates?
By weight, walnut and carrots contain similar amounts of carbs - walnut has 13.7g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does walnut or carrots contain more calcium?
Walnut is a rich source of calcium and it has 200% more calcium than carrot - walnut has 98mg of calcium in 100 grams and carrot has 33mg of calcium.
Does walnut or carrots contain more potassium?
Both walnut and carrots are high in potassium. Walnut has 40% more potassium than carrot - walnut has 441mg of potassium in 100 grams and carrot has 320mg of potassium.