Egg White vs. Walnut
Nutrition comparison of Egg White and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and walnut:
- Both walnut and egg white are high in protein.
- Egg white has 17.7 times less carbohydrates than walnut.
- Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and egg white has 92% less calories than walnut - walnut has 654 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in fat and similar to walnut for carbs. Egg white has a macronutrient ratio of 89:5:6 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Walnut | |
|---|---|---|
| Protein | 89% | 9% |
| Carbohydrates | 5% | 8% |
| Fat | 6% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 17.7 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than egg white - walnut has 6.7g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Walnut and egg white contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both walnut and egg white are high in protein. Walnut has 40% more protein than egg white - walnut has 15.2g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Walnut is high in saturated fat and egg white has less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than egg white - walnut has 1.3mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Walnut and egg white contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than egg white - walnut has 0.7mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Walnut and egg white contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
| Egg White | Walnut | |
|---|---|---|
| Thiamin | 0.004 MG | 0.341 MG |
| Riboflavin | 0.439 MG | 0.15 MG |
| Niacin | 0.105 MG | 1.125 MG |
| Pantothenic acid | 0.19 MG | 0.57 MG |
| Vitamin B6 | 0.005 MG | 0.537 MG |
| Folate | 4 UG | 98 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Walnut is an excellent source of calcium and it has 13 times more calcium than egg white - walnut has 98mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Walnut is a great source of iron and it has 35 times more iron than egg white - walnut has 2.9mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Walnut is an excellent source of potassium and it has 171% more potassium than egg white - walnut has 441mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White 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 white contain more calories in 100 grams?Walnut is high in calories and egg white has 90% less calories than walnut - walnut has 654 calories in 100g and egg white has 52 calories.
Is walnut or egg white better for protein?
Both walnut and egg white are high in protein. Walnut has 40% more protein than egg white - walnut has 15.2g of protein per 100 grams and egg white has 10.9g of protein.
Does walnut or egg white contain more calcium?
Walnut is a rich source of calcium and it has 13 times more calcium than egg white - walnut has 98mg of calcium in 100 grams and egg white has 7mg of calcium.
Does walnut or egg white contain more potassium?
Walnut is a rich source of potassium and it has 170% more potassium than egg white - walnut has 441mg of potassium in 100 grams and egg white has 163mg of potassium.