Walnut vs. Red Bell Pepper
Nutrition comparison of Walnut and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and red bell pepper:
- Both red bell pepper and walnut are high in dietary fiber and potassium.
- Red bell pepper has 56% less carbohydrates than walnut.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
- Walnut has more thiamin 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 Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and red bell pepper has 96% less calories than walnut - red bell pepper has 26 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to red bell pepper per calorie. Walnut has a macronutrient ratio of 9:8:84 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Red Bell Pepper | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 8% | 79% |
| Fat | 84% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 56% less carbohydrates than walnut - red bell pepper has 6g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both red bell pepper and walnut are high in dietary fiber. Walnut has 219% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Red bell pepper and walnut contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 14 times more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and red bell pepper has 99% less saturated fat than walnut - red bell pepper has 0.06g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 97 times more Vitamin C than walnut - red bell pepper has 127.7mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 156 times more Vitamin A than walnut - red bell pepper has 157ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Red bell pepper and walnut contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Red bell pepper and walnut contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and folate. Both walnut and red bell pepper contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Walnut | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.341 MG | 0.054 MG |
| Riboflavin | 0.15 MG | 0.085 MG |
| Niacin | 1.125 MG | 0.979 MG |
| Pantothenic acid | 0.57 MG | 0.317 MG |
| Vitamin B6 | 0.537 MG | 0.291 MG |
| Folate | 98 UG | 46 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 13 times more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 577% more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both red bell pepper and walnut are high in potassium. Walnut has 109% more potassium than red bell pepper - red bell pepper has 211mg 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,
| Walnut | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 12 UG | 1624 UG |
| lutein + zeaxanthin | 9 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.
| Walnut | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.056 G |
| Total | 9.08 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than red bell pepper per 100 grams.
| Walnut | Red Bell Pepper | |
|---|---|---|
| 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.
Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Red Bell Pepper (Peppers, sweet, red, raw) .
Walnut g
()
|
Daily Values (%) |
Red Bell Pepper 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 red bell pepper or walnut contain more calories in 100 grams?Walnut is high in calories and red bell pepper has 100% less calories than walnut - red bell pepper has 26 calories in 100g and walnut has 654 calories.
Does red bell pepper or walnut have more carbohydrates?
By weight, red bell pepper has 60% fewer carbohydrates than walnut - red bell pepper has 6g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does red bell pepper or walnut contain more calcium?
Walnut is a rich source of calcium and it has 13 times more calcium than red bell pepper - red bell pepper has 7mg of calcium in 100 grams and walnut has 98mg of calcium.
Does red bell pepper or walnut contain more potassium?
Both red bell pepper and walnut are high in potassium. Walnut has 110% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and walnut has 441mg of potassium.