Pineapple vs. Walnut
Nutrition comparison of Pineapple and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and walnut:
- Pineapple is an excellent source of Vitamin C.
- Walnut has 74% less sugar than pineapple.
- Walnut has more thiamin, riboflavin, 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: Pineapple (Pineapple, raw, all varieties) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and pineapple has 92% less calories than walnut - pineapple has 50 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, pineapple is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Pineapple has a macronutrient ratio of 4:94:2 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Walnut | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 94% | 8% |
| Fat | 2% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and walnut contain similar amounts of carbs - pineapple has 13.1g 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 379% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Walnut has 74% less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 27 times more protein than pineapple - pineapple has 0.54g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and pineapple has 100% less saturated fat than walnut - pineapple has 0.01g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 35 times more Vitamin C than walnut - pineapple has 47.8mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Pineapple and walnut contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Pineapple and walnut contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Pineapple and walnut contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both pineapple and walnut contain significant amounts of niacin.
| Pineapple | Walnut | |
|---|---|---|
| Thiamin | 0.079 MG | 0.341 MG |
| Riboflavin | 0.032 MG | 0.15 MG |
| Niacin | 0.5 MG | 1.125 MG |
| Pantothenic acid | 0.213 MG | 0.57 MG |
| Vitamin B6 | 0.112 MG | 0.537 MG |
| Folate | 18 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 654% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 903% more iron than pineapple - pineapple has 0.29mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 305% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and walnut has 441mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than pineapple per 100 grams.
| Pineapple | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 9.08 G |
| Total | 0.017 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than pineapple per 100 grams.
| Pineapple | Walnut | |
|---|---|---|
| linoleic acid | 0.023 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.023 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.
Pineapple 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 pineapple or walnut contain more calories in 100 grams?Walnut is high in calories and pineapple has 90% less calories than walnut - pineapple has 50 calories in 100g and walnut has 654 calories.
Does pineapple or walnut have more carbohydrates?
By weight, pineapple and walnut contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does pineapple or walnut contain more calcium?
Walnut is a rich source of calcium and it has 650% more calcium than pineapple - pineapple has 13mg of calcium in 100 grams and walnut has 98mg of calcium.
Does pineapple or walnut contain more potassium?
Walnut is a rich source of potassium and it has 310% more potassium than pineapple - pineapple has 109mg of potassium in 100 grams and walnut has 441mg of potassium.