Walnut vs. Broccoli
Nutrition comparison of Walnut and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and broccoli:
- Both walnut and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli has 52% less carbohydrates than walnut.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Walnut has more thiamin and Vitamin B6.
- Walnut is a great source of iron.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and broccoli has 95% less calories than walnut - walnut has 654 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Walnut has a macronutrient ratio of 9:8:84 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Broccoli | |
|---|---|---|
| Protein | 9% | 28% |
| Carbohydrates | 8% | 65% |
| Fat | 84% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 52% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both walnut and broccoli are high in dietary fiber. Walnut has 158% more dietary fiber than broccoli - walnut has 6.7g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Walnut and broccoli contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 440% more protein than broccoli - walnut has 15.2g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Walnut is high in saturated fat and broccoli has 98% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 67 times more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 30 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Walnut and broccoli contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 36 times more Vitamin K than walnut - walnut has 2.7ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and Vitamin B6. Both walnut and broccoli contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Walnut | Broccoli | |
|---|---|---|
| Thiamin | 0.341 MG | 0.071 MG |
| Riboflavin | 0.15 MG | 0.117 MG |
| Niacin | 1.125 MG | 0.639 MG |
| Pantothenic acid | 0.57 MG | 0.573 MG |
| Vitamin B6 | 0.537 MG | 0.175 MG |
| Folate | 98 UG | 63 UG |
Minerals
calcium
Both walnut and broccoli are high in calcium. Walnut has 109% more calcium than broccoli - walnut has 98mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Walnut is a great source of iron and it has 299% more iron than broccoli - walnut has 2.9mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both walnut and broccoli are high in potassium. Walnut has 40% more potassium than broccoli - walnut has 441mg of potassium per 100 grams and broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 12 UG | 361 UG |
| lutein + zeaxanthin | 9 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Walnut | Broccoli | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.0215 G |
| Total | 9.08 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than broccoli per 100 grams.
| Walnut | Broccoli | |
|---|---|---|
| other omega 6 | 0.063 G | 0.006 G |
| linoleic acid | 38.093 G | 0.049 G |
| Total | 38.156 G | 0.055 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 (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Walnut is high in calories and broccoli has 100% less calories than walnut - walnut has 654 calories in 100g and broccoli has 34 calories.
Does walnut or broccoli have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does walnut or broccoli contain more calcium?
Both walnut and broccoli are high in calcium. Walnut has 110% more calcium than broccoli - walnut has 98mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does walnut or broccoli contain more potassium?
Both walnut and broccoli are high in potassium. Walnut has 40% more potassium than broccoli - walnut has 441mg of potassium in 100 grams and broccoli has 316mg of potassium.