Walnut vs. Spinach
Nutrition comparison of Walnut and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and spinach:
- Both spinach and walnut are high in calcium, dietary fiber, iron and potassium.
- Spinach has 74% less carbohydrates than walnut.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Walnut has more thiamin, pantothenic acid and Vitamin B6.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and spinach has 96% less calories than walnut - spinach has 23 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Walnut has a macronutrient ratio of 9:8:84 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Spinach | |
|---|---|---|
| Protein | 9% | 40% |
| Carbohydrates | 8% | 49% |
| Fat | 84% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 74% less carbohydrates than walnut - spinach has 3.6g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both spinach and walnut are high in dietary fiber. Walnut has 205% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Spinach and walnut contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 433% more protein than spinach - spinach has 2.9g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and spinach has 99% less saturated fat than walnut - spinach has 0.06g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 20 times more Vitamin C than walnut - spinach has 28.1mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 468 times more Vitamin A than walnut - spinach has 469ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Spinach and walnut contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 177 times more Vitamin K than walnut - spinach has 482.9ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, pantothenic acid and Vitamin B6. Both walnut and spinach contain significant amounts of riboflavin, niacin and folate.
| Walnut | Spinach | |
|---|---|---|
| Thiamin | 0.341 MG | 0.078 MG |
| Riboflavin | 0.15 MG | 0.189 MG |
| Niacin | 1.125 MG | 0.724 MG |
| Pantothenic acid | 0.57 MG | 0.065 MG |
| Vitamin B6 | 0.537 MG | 0.195 MG |
| Folate | 98 UG | 194 UG |
Minerals
calcium
Both spinach and walnut are high in calcium. Spinach is very similar to walnut for calcium - spinach has 99mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both spinach and walnut are high in iron. Spinach is very similar to spinach for iron - spinach has 2.7mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both spinach and walnut are high in potassium. Spinach has 27% more potassium than walnut - spinach has 558mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 12 UG | 5626 UG |
| lutein + zeaxanthin | 9 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Walnut | Spinach | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.138 G |
| Total | 9.08 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than spinach per 100 grams.
| Walnut | Spinach | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.026 G |
| Total | 38.156 G | 0.026 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 (%) |
Spinach 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 spinach or walnut contain more calories in 100 grams?Walnut is high in calories and spinach has 100% less calories than walnut - spinach has 23 calories in 100g and walnut has 654 calories.
Is spinach or walnut better for protein?
Walnut is a fantastic source of protein and it has 430% more protein than spinach - spinach has 2.9g of protein per 100 grams and walnut has 15.2g of protein.
Does spinach or walnut have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than walnut - spinach has 3.6g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does spinach or walnut contain more calcium?
Both spinach and walnut are high in calcium. Spinach is very similar to walnut for calcium - spinach has 99mg of calcium in 100 grams and walnut has 98mg of calcium.
Does spinach or walnut contain more iron?
Both spinach and walnut are high in iron. Spinach is very similar to spinach for iron - spinach has 2.7mg of iron in 100 grams and walnut has 2.9mg of iron.
Does spinach or walnut contain more potassium?
Both spinach and walnut are high in potassium. Spinach has 30% more potassium than walnut - spinach has 558mg of potassium in 100 grams and walnut has 441mg of potassium.