Brown Rice vs. Walnut
Nutrition comparison of Cooked Brown Rice and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and walnut:
- Both brown rice and walnut are high in calories.
- Walnut has more riboflavin, Vitamin B6 and folate, however, brown rice contains more niacin.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and walnut are high in calories. Walnut has 432% more calories than brown rice - brown rice has 123 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, brown rice is much heavier in carbs, much lighter in fat and similar to walnut for protein. Brown rice has a macronutrient ratio of 9:84:7 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Walnut | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 84% | 8% |
| Fat | 7% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 46% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 319% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Brown rice and walnut contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 456% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and brown rice has 96% less saturated fat than walnut - brown rice has 0.26g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than brown rice - walnut has 1.3mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Walnut and brown rice contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and walnut contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Brown rice and walnut contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more riboflavin, Vitamin B6 and folate, however, brown rice contains more niacin. Both brown rice and walnut contain significant amounts of thiamin and pantothenic acid.
| Brown Rice | Walnut | |
|---|---|---|
| Thiamin | 0.178 MG | 0.341 MG |
| Riboflavin | 0.069 MG | 0.15 MG |
| Niacin | 2.561 MG | 1.125 MG |
| Pantothenic acid | 0.38 MG | 0.57 MG |
| Vitamin B6 | 0.123 MG | 0.537 MG |
| Folate | 9 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 31 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 420% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 413% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 9.08 G |
| Total | 0.011 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Walnut | |
|---|---|---|
| other omega 6 | 0.004 G | 0.063 G |
| linoleic acid | 0.355 G | 38.093 G |
| Total | 0.359 G | 38.156 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Walnut (Nuts, walnuts, english) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Walnut 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 brown rice or walnut contain more calories in 100 grams?Both brown rice and walnut are high in calories. Walnut has 430% more calories than brown rice - brown rice has 123 calories in 100g and walnut has 654 calories.
Does brown rice or walnut have more carbohydrates?
By weight, walnut has 50% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does brown rice or walnut contain more calcium?
Walnut is a rich source of calcium and it has 31 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and walnut has 98mg of calcium.
Does brown rice or walnut contain more potassium?
Walnut is a rich source of potassium and it has 410% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and walnut has 441mg of potassium.