Lamb vs. Walnut
Nutrition comparison of Cooked Lamb and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and walnut:
- Both walnut and lamb are high in calories, potassium, protein and saturated fat.
- Walnut has more thiamin, Vitamin B6 and folate, however, lamb contains more niacin and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and lamb are high in calories. Walnut has 131% more calories than lamb - walnut has 654 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, lamb is much heavier in protein, lighter in carbs and lighter in fat compared to walnut per calorie. Lamb has a macronutrient ratio of 36:0:64 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Walnut | |
|---|---|---|
| Protein | 36% | 9% |
| Carbohydrates | ~ | 8% |
| Fat | 64% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Lamb has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than lamb - walnut has 6.7g of dietary fiber per 100 grams and lamb does not contain significant amounts.
sugar
Lamb has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Both walnut and lamb are high in protein. Lamb has 63% more protein than walnut - walnut has 15.2g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Both walnut and lamb are high in saturated fat. Lamb has 33% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
cholesterol
Walnut has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than lamb - walnut has 1.3mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Vitamin A
Walnut and lamb contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Lamb and walnut contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and lamb contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Walnut and lamb contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, Vitamin B6 and folate, however, lamb contains more niacin and Vitamin B12. Both lamb and walnut contain significant amounts of riboflavin and pantothenic acid.
| Lamb | Walnut | |
|---|---|---|
| Thiamin | 0.1 MG | 0.341 MG |
| Riboflavin | 0.25 MG | 0.15 MG |
| Niacin | 6.7 MG | 1.125 MG |
| Pantothenic acid | 0.66 MG | 0.57 MG |
| Vitamin B6 | 0.14 MG | 0.537 MG |
| Folate | 19 UG | 98 UG |
| Vitamin B12 | 2.61 UG | ~ |
Minerals
calcium
Walnut is an excellent source of calcium and it has 345% more calcium than lamb - walnut has 98mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Walnut is a great source of iron and it has 63% more iron than lamb - walnut has 2.9mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Both walnut and lamb are high in potassium. Walnut has 30% more potassium than lamb - walnut has 441mg of potassium per 100 grams and lamb has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than lamb per 100 grams.
| Lamb | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 9.08 G |
| Total | 0.26 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than lamb per 100 grams.
| Lamb | Walnut | |
|---|---|---|
| linoleic acid | 1.07 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 1.07 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.
Cooked Lamb g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 lamb contain more calories in 100 grams?Both walnut and lamb are high in calories. Walnut has 130% more calories than lamb - walnut has 654 calories in 100g and lamb has 283 calories.
Is walnut or lamb better for protein?
Both walnut and lamb are high in protein. Lamb has 60% more protein than walnut - walnut has 15.2g of protein per 100 grams and lamb has 24.8g of protein.
Does walnut or lamb contain more calcium?
Walnut is a rich source of calcium and it has 350% more calcium than lamb - walnut has 98mg of calcium in 100 grams and lamb has 22mg of calcium.
Does walnut or lamb contain more potassium?
Both walnut and lamb are high in potassium. Walnut has 30% more potassium than lamb - walnut has 441mg of potassium in 100 grams and lamb has 339mg of potassium.