Chestnut vs. Walnut
Nutrition comparison of Chestnut and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chestnut
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chestnut and walnut:
- Both walnut and chestnut are high in calories, dietary fiber and potassium.
- Chestnut is an excellent source of Vitamin C.
- Walnut has 75% less sugar than chestnut.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Chestnut (Nuts, chestnuts, european, roasted) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and chestnut are high in calories. Walnut has 167% more calories than chestnut - walnut has 654 calories per 100 grams and chestnut has 245 calories.
For macronutrient ratios, chestnut is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Chestnut has a macronutrient ratio of 5:87:8 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chestnut | Walnut | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 87% | 8% |
| Fat | 8% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and walnut has 74% less carbohydrates than chestnut - walnut has 13.7g of total carbs per 100 grams and chestnut has 53g of carbohydrates.
dietary fiber
Both walnut and chestnut are high in dietary fiber. Walnut has 31% more dietary fiber than chestnut - walnut has 6.7g of dietary fiber per 100 grams and chestnut has 5.1g of dietary fiber.
sugar
Walnut has 75% less sugar than chestnut - walnut has 2.6g of sugar per 100 grams and chestnut has 10.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 380% more protein than chestnut - walnut has 15.2g of protein per 100 grams and chestnut has 3.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and chestnut has 93% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and chestnut has 0.41g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has 19 times more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and chestnut has 26mg of Vitamin C.
Vitamin A
Walnut and chestnut contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and chestnut has 1ug of Vitamin A.
Vitamin E
Walnut and chestnut contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and chestnut has 0.5mg of Vitamin E.
Vitamin K
Walnut and chestnut contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and chestnut has 7.8ug of Vitamin K.
The B Vitamins
Both chestnut and walnut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Chestnut | Walnut | |
|---|---|---|
| Thiamin | 0.243 MG | 0.341 MG |
| Riboflavin | 0.175 MG | 0.15 MG |
| Niacin | 1.342 MG | 1.125 MG |
| Pantothenic acid | 0.554 MG | 0.57 MG |
| Vitamin B6 | 0.497 MG | 0.537 MG |
| Folate | 70 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 238% more calcium than chestnut - walnut has 98mg of calcium per 100 grams and chestnut has 29mg of calcium.
iron
Walnut is a great source of iron and it has 220% more iron than chestnut - walnut has 2.9mg of iron per 100 grams and chestnut has 0.91mg of iron.
potassium
Both walnut and chestnut are high in potassium. Chestnut has 34% more potassium than walnut - walnut has 441mg of potassium per 100 grams and chestnut has 592mg 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, both chestnut and walnut contain small amounts of beta-carotene and lutein + zeaxanthin.
| Chestnut | Walnut | |
|---|---|---|
| beta-carotene | 14 UG | 12 UG |
| lutein + zeaxanthin | 13 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than chestnut per 100 grams.
| Chestnut | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.093 G | 9.08 G |
| Total | 0.093 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than chestnut per 100 grams.
| Chestnut | Walnut | |
|---|---|---|
| linoleic acid | 0.776 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.776 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.
Chestnut 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 % |
|
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 chestnut contain more calories in 100 grams?Both walnut and chestnut are high in calories. Walnut has 170% more calories than chestnut - walnut has 654 calories in 100g and chestnut has 245 calories.
Does walnut or chestnut have more carbohydrates?
By weight, chestnut is high in carbohydrates and walnut has 70% fewer carbohydrates than chestnut - walnut has 13.7g of carbs for 100g and chestnut has 53g of carbohydrates.
Does walnut or chestnut contain more calcium?
Walnut is a rich source of calcium and it has 240% more calcium than chestnut - walnut has 98mg of calcium in 100 grams and chestnut has 29mg of calcium.
Does walnut or chestnut contain more potassium?
Both walnut and chestnut are high in potassium. Chestnut has 30% more potassium than walnut - walnut has 441mg of potassium in 100 grams and chestnut has 592mg of potassium.