Raspberries vs. Walnut
Nutrition comparison of Raspberries and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and walnut:
- Both raspberries and walnut are high in dietary fiber.
- Raspberry is an excellent source of Vitamin C.
- Walnut has more thiamin, riboflavin, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, potassium and protein.
USDA sources for nutritional information: Raspberries (Raspberries, 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 raspberry has 92% less calories than walnut - raspberry has 52 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, raspberries is much heavier in carbs, much lighter in fat and similar to walnut for protein. Raspberries has a macronutrient ratio of 8:82:10 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Walnut | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 82% | 8% |
| Fat | 10% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and walnut contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both raspberries and walnut are high in dietary fiber. Raspberry is very similar to raspberry for dietary fiber - raspberry has 6.5g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Raspberries and walnut contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 11 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and raspberry has 100% less saturated fat than walnut - raspberry has 0.02g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 19 times more Vitamin C than walnut - raspberry has 26.2mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Raspberries and walnut contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Raspberries and walnut contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Raspberries and walnut contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, Vitamin B6 and folate. Both raspberries and walnut contain significant amounts of niacin and pantothenic acid.
| Raspberries | Walnut | |
|---|---|---|
| Thiamin | 0.032 MG | 0.341 MG |
| Riboflavin | 0.038 MG | 0.15 MG |
| Niacin | 0.598 MG | 1.125 MG |
| Pantothenic acid | 0.329 MG | 0.57 MG |
| Vitamin B6 | 0.055 MG | 0.537 MG |
| Folate | 21 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 292% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 322% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 192% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and walnut has 441mg 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, both raspberries and walnut contain small amounts of beta-carotene.
| Raspberries | Walnut | |
|---|---|---|
| beta-carotene | 12 UG | 12 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than raspberry per 100 grams.
| Raspberries | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 9.08 G |
| Total | 0.126 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than raspberry per 100 grams.
| Raspberries | Walnut | |
|---|---|---|
| linoleic acid | 0.249 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.249 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.
Note: The specific food items compared are: Raspberries (Raspberries, raw) and Walnut (Nuts, walnuts, english) .
Raspberries 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
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 raspberries or walnut contain more calories in 100 grams?Walnut is high in calories and raspberry has 90% less calories than walnut - raspberry has 52 calories in 100g and walnut has 654 calories.
Does raspberries or walnut have more carbohydrates?
By weight, raspberries and walnut contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does raspberries or walnut contain more calcium?
Walnut is a rich source of calcium and it has 290% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and walnut has 98mg of calcium.
Does raspberries or walnut contain more potassium?
Walnut is a rich source of potassium and it has 190% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and walnut has 441mg of potassium.