Walnut vs. Eggplant
Nutrition comparison of Walnut and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and eggplant:
- Both eggplant and walnut are high in dietary fiber and potassium.
- Eggplant has 57% less carbohydrates than walnut.
- Walnut has more thiamin, riboflavin, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and eggplant has 96% less calories than walnut - eggplant has 25 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 eggplant per calorie. Walnut has a macronutrient ratio of 9:8:84 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Eggplant | |
|---|---|---|
| Protein | 9% | 14% |
| Carbohydrates | 8% | 82% |
| Fat | 84% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant has 57% less carbohydrates than walnut - eggplant has 5.9g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both eggplant and walnut are high in dietary fiber. Walnut has 123% more dietary fiber than eggplant - eggplant has 3g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Eggplant and walnut contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 14 times more protein than eggplant - eggplant has 0.98g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and eggplant has 99% less saturated fat than walnut - eggplant has 0.03g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Eggplant and walnut contain similar amounts of Vitamin C - eggplant has 2.2mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Eggplant and walnut contain similar amounts of Vitamin A - eggplant has 1ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Eggplant and walnut contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Eggplant and walnut contain similar amounts of Vitamin K - eggplant has 3.5ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, Vitamin B6 and folate. Both walnut and eggplant contain significant amounts of niacin and pantothenic acid.
| Walnut | Eggplant | |
|---|---|---|
| Thiamin | 0.341 MG | 0.039 MG |
| Riboflavin | 0.15 MG | 0.037 MG |
| Niacin | 1.125 MG | 0.649 MG |
| Pantothenic acid | 0.57 MG | 0.281 MG |
| Vitamin B6 | 0.537 MG | 0.084 MG |
| Folate | 98 UG | 22 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 989% more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 11 times more iron than eggplant - eggplant has 0.23mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both eggplant and walnut are high in potassium. Walnut has 93% more potassium than eggplant - eggplant has 229mg 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, both walnut and eggplant contain small amounts of beta-carotene.
| Walnut | Eggplant | |
|---|---|---|
| beta-carotene | 12 UG | 14 UG |
| lutein + zeaxanthin | 9 UG | 36 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than eggplant per 100 grams.
| Walnut | Eggplant | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.013 G |
| Total | 9.08 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than eggplant per 100 grams.
| Walnut | Eggplant | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.063 G |
| Total | 38.156 G | 0.063 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 (%) |
Eggplant 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 eggplant or walnut contain more calories in 100 grams?Walnut is high in calories and eggplant has 100% less calories than walnut - eggplant has 25 calories in 100g and walnut has 654 calories.
Does eggplant or walnut have more carbohydrates?
By weight, eggplant has 60% fewer carbohydrates than walnut - eggplant has 5.9g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does eggplant or walnut contain more calcium?
Walnut is a rich source of calcium and it has 990% more calcium than eggplant - eggplant has 9mg of calcium in 100 grams and walnut has 98mg of calcium.
Does eggplant or walnut contain more potassium?
Both eggplant and walnut are high in potassium. Walnut has 90% more potassium than eggplant - eggplant has 229mg of potassium in 100 grams and walnut has 441mg of potassium.