Walnut vs. Tumeric
Nutrition comparison of Walnut and Tumeric
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
tumeric
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and tumeric:
- Both walnut and tumeric are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Walnut has more thiamin, Vitamin B6 and folate.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Tumeric (Spices, turmeric, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and tumeric are high in calories. Walnut has 110% more calories than tumeric - walnut has 654 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, walnut is much lighter in carbs, much heavier in fat and similar to tumeric for protein. Walnut has a macronutrient ratio of 9:8:84 and for tumeric, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Tumeric | |
|---|---|---|
| Protein | 9% | 12% |
| Carbohydrates | 8% | 79% |
| Fat | 84% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tumeric is high in carbohydrates and walnut has 80% less carbohydrates than tumeric - walnut has 13.7g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both walnut and tumeric are high in dietary fiber. Tumeric has 239% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Walnut and tumeric contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Both walnut and tumeric are high in protein. Walnut has 57% more protein than tumeric - walnut has 15.2g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Walnut is high in saturated fat and tumeric has 70% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and walnut are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut and tumeric contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin A
Walnut and tumeric contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Tumeric has 533% more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Vitamin K
Walnut and tumeric contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, Vitamin B6 and folate. Both walnut and tumeric contain significant amounts of riboflavin, niacin and pantothenic acid.
| Walnut | Tumeric | |
|---|---|---|
| Thiamin | 0.341 MG | 0.058 MG |
| Riboflavin | 0.15 MG | 0.15 MG |
| Niacin | 1.125 MG | 1.35 MG |
| Pantothenic acid | 0.57 MG | 0.542 MG |
| Vitamin B6 | 0.537 MG | 0.107 MG |
| Folate | 98 UG | 20 UG |
Minerals
calcium
Both walnut and tumeric are high in calcium. Tumeric has 71% more calcium than walnut - walnut has 98mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Both walnut and tumeric are high in iron. Tumeric has 17 times more iron than walnut - walnut has 2.9mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both walnut and tumeric are high in potassium. Tumeric has 372% more potassium than walnut - walnut has 441mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than tumeric per 100 grams.
| Walnut | Tumeric | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.084 G |
| Total | 9.08 G | 0.084 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than tumeric per 100 grams.
| Walnut | Tumeric | |
|---|---|---|
| other omega 6 | ~ | 0.081 G |
| linoleic acid | 38.093 G | 0.672 G |
| Total | 38.093 G | 0.753 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 (%) |
Tumeric 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 tumeric contain more calories in 100 grams?Both walnut and tumeric are high in calories. Walnut has 110% more calories than tumeric - walnut has 654 calories in 100g and tumeric has 312 calories.
Does walnut or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and walnut has 80% fewer carbohydrates than tumeric - walnut has 13.7g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does walnut or tumeric contain more calcium?
Both walnut and tumeric are high in calcium. Tumeric has 70% more calcium than walnut - walnut has 98mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does walnut or tumeric contain more iron?
Both walnut and tumeric are high in iron. Tumeric has 17 times more iron than walnut - walnut has 2.9mg of iron in 100 grams and tumeric has 55mg of iron.
Does walnut or tumeric contain more potassium?
Both walnut and tumeric are high in potassium. Tumeric has 370% more potassium than walnut - walnut has 441mg of potassium in 100 grams and tumeric has 2080mg of potassium.