Cherries vs. Walnut
Nutrition comparison of Cherries and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and walnut:
- Both walnut and cherries are high in dietary fiber and potassium.
- Walnut has 3.9 times less sugar than cherry.
- 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 and protein.
USDA sources for nutritional information: Cherries (Cherries, sweet, 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 cherry has 90% less calories than walnut - walnut has 654 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is much heavier in carbs, much lighter in fat and similar to walnut for protein. Cherries has a macronutrient ratio of 6:91:3 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Walnut | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 91% | 8% |
| Fat | 3% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and cherries contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both walnut and cherries are high in dietary fiber. Walnut has 219% more dietary fiber than cherry - walnut has 6.7g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Walnut has 3.9 times less sugar than cherry - walnut has 2.6g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 13 times more protein than cherry - walnut has 15.2g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Walnut is high in saturated fat and cherry has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Cherry has 438% more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Walnut and cherries contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Walnut and cherries contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Walnut and cherries contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cherries | Walnut | |
|---|---|---|
| Thiamin | 0.027 MG | 0.341 MG |
| Riboflavin | 0.033 MG | 0.15 MG |
| Niacin | 0.154 MG | 1.125 MG |
| Pantothenic acid | 0.199 MG | 0.57 MG |
| Vitamin B6 | 0.049 MG | 0.537 MG |
| Folate | 4 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 654% more calcium than cherry - walnut has 98mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Walnut is a great source of iron and it has 708% more iron than cherry - walnut has 2.9mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both walnut and cherries are high in potassium. Walnut has 99% more potassium than cherry - walnut has 441mg of potassium per 100 grams and cherry has 222mg 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 cherry per 100 grams.
| Cherries | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 9.08 G |
| Total | 0.026 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than cherry per 100 grams.
| Cherries | Walnut | |
|---|---|---|
| linoleic acid | 0.027 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.027 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.
Cherries g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cherries contain more calories in 100 grams?Walnut is high in calories and cherry has 90% less calories than walnut - walnut has 654 calories in 100g and cherry has 63 calories.
Does walnut or cherries have more carbohydrates?
By weight, walnut and cherries contain similar amounts of carbs - walnut has 13.7g of carbs for 100g and cherry has 16g of carbohydrates.
Does walnut or cherries contain more calcium?
Walnut is a rich source of calcium and it has 650% more calcium than cherry - walnut has 98mg of calcium in 100 grams and cherry has 13mg of calcium.
Does walnut or cherries contain more potassium?
Both walnut and cherries are high in potassium. Walnut has 100% more potassium than cherry - walnut has 441mg of potassium in 100 grams and cherry has 222mg of potassium.