Lemon vs. Walnut
Nutrition comparison of Lemon and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and walnut:
- Both lemon and walnut are high in dietary fiber.
- Lemon is an excellent source of Vitamin C.
- 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: Lemon (Lemons, raw, without peel) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and lemon has 96% less calories than walnut - lemon has 29 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, lemon is much heavier in carbs, much lighter in fat and similar to walnut for protein. Lemon has a macronutrient ratio of 10:84:6 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Walnut | |
|---|---|---|
| Protein | 10% | 9% |
| Carbohydrates | 84% | 8% |
| Fat | 6% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon and walnut contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both lemon and walnut are high in dietary fiber. Walnut has 139% more dietary fiber than lemon - lemon has 2.8g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Lemon and walnut contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 12 times more protein than lemon - lemon has 1.1g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and lemon has 99% less saturated fat than walnut - lemon has 0.04g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has 39 times more Vitamin C than walnut - lemon has 53mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Lemon and walnut contain similar amounts of Vitamin A - lemon has 1ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Lemon and walnut contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Walnut and lemon contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Lemon | Walnut | |
|---|---|---|
| Thiamin | 0.04 MG | 0.341 MG |
| Riboflavin | 0.02 MG | 0.15 MG |
| Niacin | 0.1 MG | 1.125 MG |
| Pantothenic acid | 0.19 MG | 0.57 MG |
| Vitamin B6 | 0.08 MG | 0.537 MG |
| Folate | 11 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 277% more calcium than lemon - lemon has 26mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 385% more iron than lemon - lemon has 0.6mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 220% more potassium than lemon - lemon has 138mg of potassium per 100 grams and walnut has 441mg 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, both lemon and walnut contain small amounts of beta-carotene and lutein + zeaxanthin.
| Lemon | Walnut | |
|---|---|---|
| beta-carotene | 3 UG | 12 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 11 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than lemon per 100 grams.
| Lemon | 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 lemon per 100 grams.
| Lemon | Walnut | |
|---|---|---|
| linoleic acid | 0.063 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.063 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.
Lemon 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 lemon or walnut contain more calories in 100 grams?Walnut is high in calories and lemon has 100% less calories than walnut - lemon has 29 calories in 100g and walnut has 654 calories.
Does lemon or walnut have more carbohydrates?
By weight, lemon and walnut contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does lemon or walnut contain more calcium?
Walnut is a rich source of calcium and it has 280% more calcium than lemon - lemon has 26mg of calcium in 100 grams and walnut has 98mg of calcium.
Does lemon or walnut contain more potassium?
Walnut is a rich source of potassium and it has 220% more potassium than lemon - lemon has 138mg of potassium in 100 grams and walnut has 441mg of potassium.