Grapes vs. Walnut
Nutrition comparison of Grapes and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and walnut:
- Walnut has 4.9 times less sugar than grape.
- 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and grape has 89% less calories than walnut - walnut has 654 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Grapes has a macronutrient ratio of 4:95:2 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Walnut | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 95% | 8% |
| Fat | 2% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and grapes contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 644% more dietary fiber than grape - walnut has 6.7g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Walnut has 4.9 times less sugar than grape - walnut has 2.6g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 20 times more protein than grape - walnut has 15.2g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Walnut is high in saturated fat and grape has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Walnut and grapes contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Walnut and grapes contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Walnut and grapes contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Walnut and grapes contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Grapes | Walnut | |
|---|---|---|
| Thiamin | 0.069 MG | 0.341 MG |
| Riboflavin | 0.07 MG | 0.15 MG |
| Niacin | 0.188 MG | 1.125 MG |
| Pantothenic acid | 0.05 MG | 0.57 MG |
| Vitamin B6 | 0.086 MG | 0.537 MG |
| Folate | 2 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 880% more calcium than grape - walnut has 98mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Walnut is a great source of iron and it has 708% more iron than grape - walnut has 2.9mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Walnut is an excellent source of potassium and it has 131% more potassium than grape - walnut has 441mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Walnut | |
|---|---|---|
| beta-carotene | 39 UG | 12 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 9.08 G |
| Total | 0.011 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than grape per 100 grams.
| Grapes | Walnut | |
|---|---|---|
| linoleic acid | 0.037 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.037 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.
Grapes 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapes contain more calories in 100 grams?Walnut is high in calories and grape has 90% less calories than walnut - walnut has 654 calories in 100g and grape has 69 calories.
Does walnut or grapes have more carbohydrates?
By weight, walnut and grapes contain similar amounts of carbs - walnut has 13.7g of carbs for 100g and grape has 18.1g of carbohydrates.
Does walnut or grapes contain more calcium?
Walnut is a rich source of calcium and it has 880% more calcium than grape - walnut has 98mg of calcium in 100 grams and grape has 10mg of calcium.
Does walnut or grapes contain more potassium?
Walnut is a rich source of potassium and it has 130% more potassium than grape - walnut has 441mg of potassium in 100 grams and grape has 191mg of potassium.