Honey vs. Walnut
Nutrition comparison of Honey and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honey
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honey and walnut:
- Both honey and walnut are high in calories.
- 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: Honey (Honey) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both honey and walnut are high in calories. Walnut has 115% more calories than honey - honey has 304 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, honey is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Honey has a macronutrient ratio of 0:100:0 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Honey | Walnut | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | 100% | 8% |
| Fat | ~ | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Honey is high in carbohydrates and walnut has 83% less carbohydrates than honey - honey has 82.4g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 32 times more dietary fiber than honey - honey has 0.2g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Honey is high in sugar and walnut has 97% less sugar than honey - honey has 82.1g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 49 times more protein than honey - honey has 0.3g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and honey has less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and honey does not contain significant amounts.
Vitamins
Vitamin C
Honey and walnut contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Walnut and honey contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and honey does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than honey - walnut has 0.7mg of Vitamin E per 100 grams and honey does not contain significant amounts.
Vitamin K
Walnut and honey contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and honey does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Honey | Walnut | |
|---|---|---|
| Thiamin | ~ | 0.341 MG |
| Riboflavin | 0.038 MG | 0.15 MG |
| Niacin | 0.121 MG | 1.125 MG |
| Pantothenic acid | 0.068 MG | 0.57 MG |
| Vitamin B6 | 0.024 MG | 0.537 MG |
| Folate | 2 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 15 times more calcium than honey - honey has 6mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 593% more iron than honey - honey has 0.42mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 748% more potassium than honey - honey has 52mg of potassium per 100 grams and walnut has 441mg 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.
Honey 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 honey or walnut contain more calories in 100 grams?Both honey and walnut are high in calories. Walnut has 120% more calories than honey - honey has 304 calories in 100g and walnut has 654 calories.
Does honey or walnut have more carbohydrates?
By weight, honey is high in carbohydrates and walnut has 80% fewer carbohydrates than honey - honey has 82.4g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does honey or walnut contain more calcium?
Walnut is a rich source of calcium and it has 15 times more calcium than honey - honey has 6mg of calcium in 100 grams and walnut has 98mg of calcium.
Does honey or walnut contain more potassium?
Walnut is a rich source of potassium and it has 750% more potassium than honey - honey has 52mg of potassium in 100 grams and walnut has 441mg of potassium.