Walnut vs. Black Pepper
Nutrition comparison of Walnut and Black Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
black pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and black pepper:
- Both walnut and black pepper are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Black pepper is an excellent source of Vitamin K.
- Walnut has more thiamin and folate, however, black pepper contains more pantothenic acid.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and black pepper are high in calories. Walnut has 161% more calories than black pepper - walnut has 654 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, walnut is much lighter in carbs, much heavier in fat and similar to black pepper for protein. Walnut has a macronutrient ratio of 9:8:84 and for black pepper, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Black Pepper | |
|---|---|---|
| Protein | 9% | 10% |
| Carbohydrates | 8% | 78% |
| Fat | 84% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and walnut has 79% less carbohydrates than black pepper - walnut has 13.7g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both walnut and black pepper are high in dietary fiber. Black pepper has 278% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Walnut and black pepper contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Both walnut and black pepper are high in protein. Walnut has 47% more protein than black pepper - walnut has 15.2g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Walnut is high in saturated fat and black pepper has 77% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than black pepper - walnut has 1.3mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Black pepper has 26 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and black pepper has 27ug of Vitamin A.
Vitamin E
Walnut and black pepper contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has 59 times more Vitamin K than walnut - walnut has 2.7ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and folate, however, black pepper contains more pantothenic acid. Both walnut and black pepper contain significant amounts of riboflavin, niacin and Vitamin B6.
| Walnut | Black Pepper | |
|---|---|---|
| Thiamin | 0.341 MG | 0.108 MG |
| Riboflavin | 0.15 MG | 0.18 MG |
| Niacin | 1.125 MG | 1.143 MG |
| Pantothenic acid | 0.57 MG | 1.399 MG |
| Vitamin B6 | 0.537 MG | 0.291 MG |
| Folate | 98 UG | 17 UG |
Minerals
calcium
Both walnut and black pepper are high in calcium. Black pepper has 352% more calcium than walnut - walnut has 98mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Both walnut and black pepper are high in iron. Black pepper has 234% more iron than walnut - walnut has 2.9mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both walnut and black pepper are high in potassium. Black pepper has 201% more potassium than walnut - walnut has 441mg of potassium per 100 grams and black pepper has 1329mg 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 | Black Pepper | |
|---|---|---|
| beta-carotene | 12 UG | 310 UG |
| lutein + zeaxanthin | 9 UG | 454 UG |
| alpha-carotene | ~ | 12 UG |
| lycopene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than black pepper per 100 grams.
| Walnut | Black Pepper | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.152 G |
| Total | 9.08 G | 0.152 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than black pepper per 100 grams.
| Walnut | Black Pepper | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.694 G |
| Total | 38.156 G | 0.694 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 Black Pepper (Spices, pepper, black) .
Walnut g
()
|
Daily Values (%) |
Black 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 walnut or black pepper contain more calories in 100 grams?Both walnut and black pepper are high in calories. Walnut has 160% more calories than black pepper - walnut has 654 calories in 100g and black pepper has 251 calories.
Does walnut or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and walnut has 80% fewer carbohydrates than black pepper - walnut has 13.7g of carbs for 100g and black pepper has 64g of carbohydrates.
Does walnut or black pepper contain more calcium?
Both walnut and black pepper are high in calcium. Black pepper has 350% more calcium than walnut - walnut has 98mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does walnut or black pepper contain more iron?
Both walnut and black pepper are high in iron. Black pepper has 230% more iron than walnut - walnut has 2.9mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does walnut or black pepper contain more potassium?
Both walnut and black pepper are high in potassium. Black pepper has 200% more potassium than walnut - walnut has 441mg of potassium in 100 grams and black pepper has 1329mg of potassium.