Strawberries vs. Walnut
Nutrition comparison of Strawberries and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and walnut:
- Strawberry is an excellent source of Vitamin C.
- Walnut has more thiamin, riboflavin, niacin, 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: Strawberries (Strawberries, 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 strawberry has 95% less calories than walnut - strawberry has 32 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, strawberries is much heavier in carbs, much lighter in fat and similar to walnut for protein. Strawberries has a macronutrient ratio of 7:85:8 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Walnut | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 85% | 8% |
| Fat | 8% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 44% less carbohydrates than walnut - strawberry has 7.7g 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 235% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Strawberries and walnut contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 21 times more protein than strawberry - strawberry has 0.67g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and strawberry has 100% less saturated fat than walnut - strawberry has 0.02g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 44 times more Vitamin C than walnut - strawberry has 58.8mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Strawberries and walnut contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Strawberries and walnut contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Strawberries and walnut contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Strawberries | Walnut | |
|---|---|---|
| Thiamin | 0.024 MG | 0.341 MG |
| Riboflavin | 0.022 MG | 0.15 MG |
| Niacin | 0.386 MG | 1.125 MG |
| Pantothenic acid | 0.125 MG | 0.57 MG |
| Vitamin B6 | 0.047 MG | 0.537 MG |
| Folate | 24 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 513% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 610% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 188% more potassium than strawberry - strawberry has 153mg 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 strawberries and walnut contain small amounts of beta-carotene.
| Strawberries | Walnut | |
|---|---|---|
| beta-carotene | 7 UG | 12 UG |
| lutein + zeaxanthin | 26 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than strawberry per 100 grams.
| Strawberries | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 9.08 G |
| Total | 0.065 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than strawberry per 100 grams.
| Strawberries | Walnut | |
|---|---|---|
| linoleic acid | 0.09 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Walnut (Nuts, walnuts, english) .
Strawberries 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 % |
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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 % |
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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 % |
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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 strawberries or walnut contain more calories in 100 grams?Walnut is high in calories and strawberry has 100% less calories than walnut - strawberry has 32 calories in 100g and walnut has 654 calories.
Does strawberries or walnut have more carbohydrates?
By weight, strawberry has 40% fewer carbohydrates than walnut - strawberry has 7.7g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does strawberries or walnut contain more calcium?
Walnut is a rich source of calcium and it has 510% more calcium than strawberry - strawberry has 16mg of calcium in 100 grams and walnut has 98mg of calcium.
Does strawberries or walnut contain more potassium?
Walnut is a rich source of potassium and it has 190% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and walnut has 441mg of potassium.