Walnut vs. Cucumber
Nutrition comparison of Walnut and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and cucumber:
- Cucumber has 74% less carbohydrates than walnut.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and cucumber has 98% less calories than walnut - cucumber has 15 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to cucumber per calorie. Walnut has a macronutrient ratio of 9:8:84 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Cucumber | |
|---|---|---|
| Protein | 9% | 15% |
| Carbohydrates | 8% | 80% |
| Fat | 84% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 74% less carbohydrates than walnut - cucumber has 3.6g 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 12 times more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Cucumber and walnut contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 22 times more protein than cucumber - cucumber has 0.65g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and cucumber has 99% less saturated fat than walnut - cucumber has 0.04g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Cucumber and walnut contain similar amounts of Vitamin C - cucumber has 2.8mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Cucumber and walnut contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Cucumber and walnut contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Cucumber and walnut contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Walnut | Cucumber | |
|---|---|---|
| Thiamin | 0.341 MG | 0.027 MG |
| Riboflavin | 0.15 MG | 0.033 MG |
| Niacin | 1.125 MG | 0.098 MG |
| Pantothenic acid | 0.57 MG | 0.259 MG |
| Vitamin B6 | 0.537 MG | 0.04 MG |
| Folate | 98 UG | 7 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 513% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 939% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 200% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and walnut has 441mg 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 | Cucumber | |
|---|---|---|
| beta-carotene | 12 UG | 45 UG |
| lutein + zeaxanthin | 9 UG | 23 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Walnut | Cucumber | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.005 G |
| Total | 9.08 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than cucumber per 100 grams.
| Walnut | Cucumber | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.028 G |
| Total | 38.156 G | 0.028 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 (%) |
Cucumber 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 cucumber or walnut contain more calories in 100 grams?Walnut is high in calories and cucumber has 100% less calories than walnut - cucumber has 15 calories in 100g and walnut has 654 calories.
Does cucumber or walnut have more carbohydrates?
By weight, cucumber has 70% fewer carbohydrates than walnut - cucumber has 3.6g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does cucumber or walnut contain more calcium?
Walnut is a rich source of calcium and it has 510% more calcium than cucumber - cucumber has 16mg of calcium in 100 grams and walnut has 98mg of calcium.
Does cucumber or walnut contain more potassium?
Walnut is a rich source of potassium and it has 200% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and walnut has 441mg of potassium.