Walnut vs. Chicken Breast
Nutrition comparison of Walnut and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and chicken breast:
- Both walnut and chicken breast are high in calories, potassium and protein.
- Walnut has more thiamin and folate, however, chicken breast contains more niacin and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and chicken breast are high in calories. Walnut has 296% more calories than chicken breast - walnut has 654 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, walnut is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Walnut has a macronutrient ratio of 9:8:84 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Chicken Breast | |
|---|---|---|
| Protein | 9% | 79% |
| Carbohydrates | 8% | ~ |
| Fat | 84% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - walnut has 6.7g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both walnut and chicken breast are high in protein. Chicken breast has 104% more protein than walnut - walnut has 15.2g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Walnut is high in saturated fat and chicken breast has 84% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Walnut has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than chicken breast - walnut has 1.3mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Walnut and chicken breast contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than walnut - chicken breast has 5iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and chicken breast contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Walnut and chicken breast contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and folate, however, chicken breast contains more niacin and Vitamin B12. Both walnut and chicken breast contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Walnut | Chicken Breast | |
|---|---|---|
| Thiamin | 0.341 MG | 0.07 MG |
| Riboflavin | 0.15 MG | 0.114 MG |
| Niacin | 1.125 MG | 13.712 MG |
| Pantothenic acid | 0.57 MG | 0.965 MG |
| Vitamin B6 | 0.537 MG | 0.6 MG |
| Folate | 98 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 553% more calcium than chicken breast - walnut has 98mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Walnut is a great source of iron and it has 180% more iron than chicken breast - walnut has 2.9mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both walnut and chicken breast are high in potassium. Walnut has 72% more potassium than chicken breast - walnut has 441mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than walnut per 100 grams.
| Walnut | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 9.08 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than chicken breast per 100 grams.
| Walnut | Chicken Breast | |
|---|---|---|
| other omega 6 | ~ | 0.06 G |
| linoleic acid | 38.093 G | 0.59 G |
| Total | 38.093 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Walnut g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Both walnut and chicken breast are high in calories. Walnut has 300% more calories than chicken breast - walnut has 654 calories in 100g and chicken breast has 165 calories.
Is walnut or chicken breast better for protein?
Both walnut and chicken breast are high in protein. Chicken breast has 100% more protein than walnut - walnut has 15.2g of protein per 100 grams and chicken breast has 31g of protein.
Does walnut or chicken breast contain more calcium?
Walnut is a rich source of calcium and it has 550% more calcium than chicken breast - walnut has 98mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does walnut or chicken breast contain more potassium?
Both walnut and chicken breast are high in potassium. Walnut has 70% more potassium than chicken breast - walnut has 441mg of potassium in 100 grams and chicken breast has 256mg of potassium.