Pili Nut vs. Walnut
Nutrition comparison of Pili Nut and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pili nut
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pili nut and walnut:
- Both walnut and pili nut are high in calcium, calories, iron, potassium, protein and saturated fat.
- Pili nut has 71% less carbohydrates than walnut.
- Pili nut has more thiamin, however, walnut contains more Vitamin B6.
- Walnut is an excellent source of dietary fiber.
USDA sources for nutritional information: Pili Nut (Nuts, pilinuts, dried) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and pili nut are high in calories. Pili nut has a little more calories (10%) than walnut by weight - walnut has 654 calories per 100 grams and pili nut has 719 calories.
For macronutrient ratios, pili nut is lighter in carbs, heavier in fat and similar to walnut for protein. Pili nut has a macronutrient ratio of 6:2:92 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pili Nut | Walnut | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 2% | 8% |
| Fat | 92% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Pili nut has 71% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and pili nut has 4g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than pili nut - walnut has 6.7g of dietary fiber per 100 grams and pili nut does not contain significant amounts.
sugar
Pili nut has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and pili nut does not contain significant amounts.
Protein
protein
Both walnut and pili nut are high in protein. Walnut has 41% more protein than pili nut - walnut has 15.2g of protein per 100 grams and pili nut has 10.8g of protein.
Fat
saturated fat
Both walnut and pili nut are high in saturated fat. Pili nut has 409% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and pili nut has 31.2g of saturated fat.
Vitamins
Vitamin C
Walnut and pili nut contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and pili nut has 0.6mg of Vitamin C.
Vitamin A
Walnut and pili nut contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and pili nut has 2ug of Vitamin A.
Vitamin E
Walnut has more Vitamin E than pili nut - walnut has 0.7mg of Vitamin E per 100 grams and pili nut does not contain significant amounts.
Vitamin K
Walnut and pili nut contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and pili nut does not contain significant amounts.
The B Vitamins
Pili nut has more thiamin, however, walnut contains more Vitamin B6. Both pili nut and walnut contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Pili Nut | Walnut | |
|---|---|---|
| Thiamin | 0.913 MG | 0.341 MG |
| Riboflavin | 0.093 MG | 0.15 MG |
| Niacin | 0.519 MG | 1.125 MG |
| Pantothenic acid | 0.479 MG | 0.57 MG |
| Vitamin B6 | 0.115 MG | 0.537 MG |
| Folate | 60 UG | 98 UG |
Minerals
calcium
Both walnut and pili nut are high in calcium. Pili nut has 48% more calcium than walnut - walnut has 98mg of calcium per 100 grams and pili nut has 145mg of calcium.
iron
Both walnut and pili nut are high in iron. Pili nut has 21% more iron than walnut - walnut has 2.9mg of iron per 100 grams and pili nut has 3.5mg of iron.
potassium
Both walnut and pili nut are high in potassium. Pili nut has 15% more potassium than walnut - walnut has 441mg of potassium per 100 grams and pili nut has 507mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than pili nut per 100 grams.
| Pili Nut | Walnut | |
|---|---|---|
| linoleic acid | 7.605 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 7.605 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.
Pili Nut 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 walnut or pili nut contain more calories in 100 grams?Both walnut and pili nut are high in calories. Pili nut has a little more calories ( 10%) than walnut by weight - walnut has 654 calories in 100g and pili nut has 719 calories.
Does walnut or pili nut contain more calcium?
Both walnut and pili nut are high in calcium. Pili nut has 50% more calcium than walnut - walnut has 98mg of calcium in 100 grams and pili nut has 145mg of calcium.
Does walnut or pili nut contain more iron?
Both walnut and pili nut are high in iron. Pili nut has 20% more iron than walnut - walnut has 2.9mg of iron in 100 grams and pili nut has 3.5mg of iron.
Does walnut or pili nut contain more potassium?
Both walnut and pili nut are high in potassium. Pili nut has 20% more potassium than walnut - walnut has 441mg of potassium in 100 grams and pili nut has 507mg of potassium.