Walnut vs. Garlic
Nutrition comparison of Walnut and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and garlic:
- Both garlic and walnut are high in calcium, calories, dietary fiber and potassium.
- Garlic has more Vitamin B6, however, walnut contains more folate.
- Garlic is an excellent source of Vitamin C.
- Walnut is a great source of iron.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and walnut are high in calories. Walnut has 339% more calories than garlic - garlic has 149 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 garlic per calorie. Walnut has a macronutrient ratio of 9:8:84 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Garlic | |
|---|---|---|
| Protein | 9% | 16% |
| Carbohydrates | 8% | 82% |
| Fat | 84% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and walnut has 59% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both garlic and walnut are high in dietary fiber. Walnut has 219% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Garlic and walnut contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 139% more protein than garlic - garlic has 6.4g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and garlic has 99% less saturated fat than walnut - garlic has 0.09g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 23 times more Vitamin C than walnut - garlic has 31.2mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Walnut and garlic contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and walnut contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Garlic and walnut contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Garlic has more Vitamin B6, however, walnut contains more folate. Both walnut and garlic contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Walnut | Garlic | |
|---|---|---|
| Thiamin | 0.341 MG | 0.2 MG |
| Riboflavin | 0.15 MG | 0.11 MG |
| Niacin | 1.125 MG | 0.7 MG |
| Pantothenic acid | 0.57 MG | 0.596 MG |
| Vitamin B6 | 0.537 MG | 1.235 MG |
| Folate | 98 UG | 3 UG |
Minerals
calcium
Both garlic and walnut are high in calcium. Garlic has 85% more calcium than walnut - garlic has 181mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 71% more iron than garlic - garlic has 1.7mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both garlic and walnut are high in potassium. Walnut has a little more potassium (10%) than garlic by weight - garlic has 401mg 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 garlic contain small amounts of beta-carotene and lutein + zeaxanthin.
| Walnut | Garlic | |
|---|---|---|
| beta-carotene | 12 UG | 5 UG |
| lutein + zeaxanthin | 9 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Walnut | Garlic | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.02 G |
| Total | 9.08 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than garlic per 100 grams.
| Walnut | Garlic | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.229 G |
| Total | 38.156 G | 0.229 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Walnut or Garlic .
Walnut g
()
|
Daily Values (%) |
Garlic 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 garlic or walnut contain more calories in 100 grams?Both garlic and walnut are high in calories. Walnut has 340% more calories than garlic - garlic has 149 calories in 100g and walnut has 654 calories.
Does garlic or walnut have more carbohydrates?
By weight, garlic is high in carbohydrates and walnut has 60% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does garlic or walnut contain more calcium?
Both garlic and walnut are high in calcium. Garlic has 90% more calcium than walnut - garlic has 181mg of calcium in 100 grams and walnut has 98mg of calcium.
Does garlic or walnut contain more potassium?
Both garlic and walnut are high in potassium. Walnut has a little more potassium ( 10%) than garlic by weight - garlic has 401mg of potassium in 100 grams and walnut has 441mg of potassium.