Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and salt:
Walnut is high in calories and salt has less calories than walnut - walnut has 654 calories per 100 grams and salt does not contain significant amounts.
Walnut | Salt | |
---|---|---|
Protein | 9% | ~ |
Carbohydrates | 8% | ~ |
Fat | 84% | ~ |
Alcohol | ~ | ~ |
Salt has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and salt does not contain significant amounts.
Walnut is an excellent source of dietary fiber and it has more dietary fiber than salt - walnut has 6.7g of dietary fiber per 100 grams and salt does not contain significant amounts.
Salt has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and salt does not contain significant amounts.
Walnut is an excellent source of protein and it has more protein than salt - walnut has 15.2g of protein per 100 grams and salt does not contain significant amounts.
Walnut is high in saturated fat and salt has less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and salt does not contain significant amounts.
Walnut has more Vitamin C than salt - walnut has 1.3mg of Vitamin C per 100 grams and salt does not contain significant amounts.
Walnut and salt contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and salt does not contain significant amounts.
Walnut has more Vitamin E than salt - walnut has 0.7mg of Vitamin E per 100 grams and salt does not contain significant amounts.
Walnut and salt contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and salt does not contain significant amounts.
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Walnut | Salt | |
---|---|---|
Thiamin | 0.341 MG | ~ |
Riboflavin | 0.15 MG | ~ |
Niacin | 1.125 MG | ~ |
Pantothenic acid | 0.57 MG | ~ |
Vitamin B6 | 0.537 MG | ~ |
Folate | 98 UG | ~ |
Walnut is an excellent source of calcium and it has 308% more calcium than salt - walnut has 98mg of calcium per 100 grams and salt has 24mg of calcium.
Walnut is a great source of iron and it has 782% more iron than salt - walnut has 2.9mg of iron per 100 grams and salt has 0.33mg of iron.
Walnut is an excellent source of potassium and it has 54 times more potassium than salt - walnut has 441mg of potassium per 100 grams and salt has 8mg of potassium.
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Walnut or Salt .
Walnut 100g
(
100 g
)
|
Daily Values (%) |
Salt 100g
(
100 g
)
|
|||||
---|---|---|---|---|---|---|---|
654KCAL 33% |
|
>999% | calories | 5% |
|
||
14G 6% |
|
>999% | carbohydrates | 5% |
|
||
6.7G 27% |
|
>999% | dietary fiber | 5% |
|
||
2.6G | >999% | sugar | 5% | ||||
65G 102% |
|
>999% | total fat | 5% |
|
||
6.1G 34% |
|
>999% | saturated fat | 5% |
|
||
8.9G | >999% | monounsaturated fat | 5% | ||||
47G | >999% | polyunsaturated fat | 5% | ||||
2MG 0.1% |
|
5% | sodium | >999% |
|
38758MG 2584% | |
5% | Vitamins and Minerals | 5% | |||||
1UG 0.1% |
|
>999% | Vitamin A | 5% |
|
||
1.3MG 2% |
|
>999% | Vitamin C | 5% |
|
||
98MG 10% |
|
308% | calcium | 5% |
|
24MG 2% | |
2.9MG 16% |
|
779% | iron | 5% |
|
0.33MG 2% | |
158MG 51% |
|
>999% | magnesium | 5% |
|
1MG 0.3% | |
441MG 19% |
|
>999% | potassium | 5% |
|
8MG 0.3% | |
0.34MG 31% |
|
>999% | thiamin (Vit B1) | 5% |
|
||
0.15MG 14% |
|
>999% | riboflavin (Vit B2) | 5% |
|
||
1.1MG 8% |
|
>999% | niacin (Vit B3) | 5% |
|
||
0.54MG 41% |
|
>999% | Vitamin B6 | 5% |
|
||
0.57MG 11% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
98UG 25% |
|
>999% | folate (Vit B9) | 5% |
|
||
0.7MG 5% |
|
>999% | Vitamin E | 5% |
|
||
2.7UG 3% |
|
>999% | Vitamin K | 5% |
|
||
15G 31% |
|
>999% | protein | 5% |
|
||
39MG 9% |
|
>999% | choline | 5% |
|
||
1.6MG 132% |
|
>999% | copper | 5% |
|
0.03MG 3% | |
|
5% | fluoride | >999% |
|
2UG 0.1% | ||
3.4MG 190% |
|
>999% | manganese | 5% |
|
0.1MG 6% | |
346MG 49% |
|
>999% | phosphorus | 5% |
|
||
4.9UG 9% |
|
>999% | selenium | 5% |
|
0.1UG 0.2% | |
3.1MG 39% |
|
>999% | zinc | 5% |
|
0.1MG 1% | |
4.1G | >999% | Water | 5% | 0.2G | |||
0.06G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |