Walnut vs. Spam
Nutrition comparison of Walnut and Spam
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
spam
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and spam:
- Both walnut and spam are high in calories, potassium, protein and saturated fat.
- Spam has 75% less carbohydrates than walnut.
- Spam has more niacin and Vitamin B12, however, walnut contains more pantothenic acid and folate.
- Spam is an excellent source of Vitamin C.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and spam are high in calories. Walnut has 123% more calories than spam - walnut has 654 calories per 100 grams and spam has 293 calories.
For macronutrient ratios, walnut is lighter in protein, heavier in fat and similar to spam for carbs. Walnut has a macronutrient ratio of 9:8:84 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Spam | |
|---|---|---|
| Protein | 9% | 17% |
| Carbohydrates | 8% | 5% |
| Fat | 84% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Spam has 75% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and spam has 3.4g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than spam - walnut has 6.7g of dietary fiber per 100 grams and spam does not contain significant amounts.
sugar
Spam has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and spam does not contain significant amounts.
Protein
protein
Both walnut and spam are high in protein. Walnut has 22% more protein than spam - walnut has 15.2g of protein per 100 grams and spam has 12.5g of protein.
Fat
saturated fat
Both walnut and spam are high in saturated fat. Spam has 45% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and spam has 8.9g of saturated fat.
cholesterol
Walnut has less cholesterol than spam - spam has 76mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Spam is an excellent source of Vitamin C and it has 32 times more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and spam has 43mg of Vitamin C.
Vitamin A
Walnut and spam contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and spam does not contain significant amounts.
Vitamin D
Spam has more Vitamin D than walnut - spam has 23iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and spam contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and spam has 0.24mg of Vitamin E.
Vitamin K
Walnut and spam contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and spam does not contain significant amounts.
The B Vitamins
Spam has more niacin and Vitamin B12, however, walnut contains more pantothenic acid and folate. Both walnut and spam contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Walnut | Spam | |
|---|---|---|
| Thiamin | 0.341 MG | 0.264 MG |
| Riboflavin | 0.15 MG | 0.179 MG |
| Niacin | 1.125 MG | 3.175 MG |
| Pantothenic acid | 0.57 MG | ~ |
| Vitamin B6 | 0.537 MG | 0.283 MG |
| Folate | 98 UG | 4 UG |
| Vitamin B12 | ~ | 0.61 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has more calcium than spam - walnut has 98mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Walnut is a great source of iron and it has 355% more iron than spam - walnut has 2.9mg of iron per 100 grams and spam has 0.64mg of iron.
potassium
Both walnut and spam are high in potassium. Spam has 28% more potassium than walnut - walnut has 441mg of potassium per 100 grams and spam has 564mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than spam per 100 grams.
| Walnut | Spam | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.23 G |
| Total | 9.08 G | 0.23 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than spam per 100 grams.
| Walnut | Spam | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 2.436 G |
| Total | 38.156 G | 2.436 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 (%) |
Spam 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 spam contain more calories in 100 grams?Both walnut and spam are high in calories. Walnut has 120% more calories than spam - walnut has 654 calories in 100g and spam has 293 calories.
Does walnut or spam contain more calcium?
Walnut is a rich source of calcium and it has more calcium than spam - walnut has 98mg of calcium in 100 grams and spam does not contain significant amounts.
Does walnut or spam contain more potassium?
Both walnut and spam are high in potassium. Spam has 30% more potassium than walnut - walnut has 441mg of potassium in 100 grams and spam has 564mg of potassium.