Fried Egg vs. Walnut
Nutrition comparison of Cooked Fried Egg and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
fried egg
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried egg and walnut:
- Both walnut and fried egg are high in calcium, calories and protein.
- Fried egg has 15.5 times less carbohydrates than walnut.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A.
- Walnut has more thiamin, niacin and Vitamin B6, however, fried egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Fried Egg (Egg, whole, cooked, fried) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and fried egg are high in calories. Walnut has 234% more calories than fried egg - walnut has 654 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, fried egg is heavier in protein, lighter in carbs and lighter in fat compared to walnut per calorie. Fried egg has a macronutrient ratio of 29:2:70 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Egg | Walnut | |
|---|---|---|
| Protein | 29% | 9% |
| Carbohydrates | 2% | 8% |
| Fat | 70% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Fried egg has 15.5 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than fried egg - walnut has 6.7g of dietary fiber per 100 grams and fried egg does not contain significant amounts.
sugar
Walnut and fried egg contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and fried egg has 0.4g of sugar.
Protein
protein
Both walnut and fried egg are high in protein. Walnut has 12% more protein than fried egg - walnut has 15.2g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Walnut is high in saturated fat and fried egg has 29% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both fried egg and walnut are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and walnut does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and walnut has less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than fried egg - walnut has 1.3mg of Vitamin C per 100 grams and fried egg does not contain significant amounts.
Vitamin A
Fried egg is an excellent source of Vitamin A and it has 218 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.
Vitamin D
Fried egg is a great source of Vitamin D and it has more Vitamin D than walnut - fried egg has 88iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and fried egg contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Vitamin K
Walnut and fried egg contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin and Vitamin B6, however, fried egg contains more riboflavin, pantothenic acid and Vitamin B12. Both fried egg and walnut contain significant amounts of folate.
| Fried Egg | Walnut | |
|---|---|---|
| Thiamin | 0.044 MG | 0.341 MG |
| Riboflavin | 0.495 MG | 0.15 MG |
| Niacin | 0.082 MG | 1.125 MG |
| Pantothenic acid | 1.66 MG | 0.57 MG |
| Vitamin B6 | 0.184 MG | 0.537 MG |
| Folate | 51 UG | 98 UG |
| Vitamin B12 | 0.97 UG | ~ |
Minerals
calcium
Both walnut and fried egg are high in calcium. Walnut has 58% more calcium than fried egg - walnut has 98mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Walnut is a great source of iron and it has 54% more iron than fried egg - walnut has 2.9mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 190% more potassium than fried egg - walnut has 441mg of potassium per 100 grams and fried egg has 152mg 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,
| Fried Egg | Walnut | |
|---|---|---|
| beta-carotene | 35 UG | 12 UG |
| lutein + zeaxanthin | 543 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than fried egg per 100 grams, however, fried egg contains more dha than walnut per 100 grams.
| Fried Egg | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.137 G | 9.08 G |
| DHA | 0.063 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.207 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than fried egg per 100 grams.
| Fried Egg | Walnut | |
|---|---|---|
| other omega 6 | 0.003 G | 0.063 G |
| linoleic acid | 2.781 G | 38.093 G |
| Total | 2.784 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.
Cooked Fried Egg 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 % |
|
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 fried egg contain more calories in 100 grams?Both walnut and fried egg are high in calories. Walnut has 230% more calories than fried egg - walnut has 654 calories in 100g and fried egg has 196 calories.
Does walnut or fried egg contain more calcium?
Both walnut and fried egg are high in calcium. Walnut has 60% more calcium than fried egg - walnut has 98mg of calcium in 100 grams and fried egg has 62mg of calcium.
Does walnut or fried egg contain more potassium?
Walnut is a rich source of potassium and it has 190% more potassium than fried egg - walnut has 441mg of potassium in 100 grams and fried egg has 152mg of potassium.