Egg vs. Walnut
Nutrition comparison of Egg and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and walnut:
- Both walnut and egg are high in calcium, calories and protein.
- Egg has 18 times less carbohydrates than walnut.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Walnut has more thiamin, niacin, Vitamin B6 and folate, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and egg are high in calories. Walnut has 357% more calories than egg - walnut has 654 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and much lighter in fat compared to walnut per calorie. Egg has a macronutrient ratio of 36:2:62 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Walnut | |
|---|---|---|
| Protein | 36% | 9% |
| Carbohydrates | 2% | 8% |
| Fat | 62% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 18 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than egg - walnut has 6.7g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Walnut and egg contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both walnut and egg are high in protein. Walnut has 21% more protein than egg - walnut has 15.2g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Walnut is high in saturated fat and egg has 49% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and walnut are low in trans fat - egg has 0.04g of trans fat per 100 grams and walnut does not contain significant amounts.
cholesterol
Egg is high in cholesterol and walnut has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than egg - walnut has 1.3mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 159 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than walnut - egg has 82iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and egg contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Walnut and egg contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin, Vitamin B6 and folate, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
| Egg | Walnut | |
|---|---|---|
| Thiamin | 0.04 MG | 0.341 MG |
| Riboflavin | 0.457 MG | 0.15 MG |
| Niacin | 0.075 MG | 1.125 MG |
| Pantothenic acid | 1.533 MG | 0.57 MG |
| Vitamin B6 | 0.17 MG | 0.537 MG |
| Folate | 47 UG | 98 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both walnut and egg are high in calcium. Walnut has 75% more calcium than egg - walnut has 98mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Walnut is a great source of iron and it has 66% more iron than egg - walnut has 2.9mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Walnut is an excellent source of potassium and it has 220% more potassium than egg - walnut has 441mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than walnut per 100 grams.
| Egg | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 9.08 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than egg per 100 grams.
| Egg | Walnut | |
|---|---|---|
| other omega 6 | 0.003 G | 0.063 G |
| linoleic acid | 1.555 G | 38.093 G |
| Total | 1.558 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.
Egg 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 egg contain more calories in 100 grams?Both walnut and egg are high in calories. Walnut has 360% more calories than egg - walnut has 654 calories in 100g and egg has 143 calories.
Is walnut or egg better for protein?
Both walnut and egg are high in protein. Walnut has 20% more protein than egg - walnut has 15.2g of protein per 100 grams and egg has 12.6g of protein.
Does walnut or egg contain more calcium?
Both walnut and egg are high in calcium. Walnut has 80% more calcium than egg - walnut has 98mg of calcium in 100 grams and egg has 56mg of calcium.
Does walnut or egg contain more potassium?
Walnut is a rich source of potassium and it has 220% more potassium than egg - walnut has 441mg of potassium in 100 grams and egg has 138mg of potassium.