Walnut vs. White Chocolate
Nutrition comparison of Walnut and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and white chocolate:
- Both white chocolate and walnut are high in calcium, calories, potassium and saturated fat.
- Walnut has more thiamin, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and walnut are high in calories. Walnut has 21% more calories than white chocolate - white chocolate has 539 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is heavier in protein, much lighter in carbs and much heavier in fat compared to white chocolate per calorie. Walnut has a macronutrient ratio of 9:8:84 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | White Chocolate | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 8% | 43% |
| Fat | 84% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and walnut has 77% less carbohydrates than white chocolate - white chocolate has 59.2g 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 32 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
White chocolate is high in sugar and walnut has 96% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 159% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both white chocolate and walnut are high in saturated fat. White chocolate has 217% more saturated fat than walnut - white chocolate has 19.4g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
cholesterol
Walnut has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and walnut contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
White chocolate and walnut contain similar amounts of Vitamin A - white chocolate has 9ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
White chocolate and walnut contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
White chocolate and walnut contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12. Both walnut and white chocolate contain significant amounts of riboflavin, niacin and pantothenic acid.
| Walnut | White Chocolate | |
|---|---|---|
| Thiamin | 0.341 MG | 0.063 MG |
| Riboflavin | 0.15 MG | 0.282 MG |
| Niacin | 1.125 MG | 0.745 MG |
| Pantothenic acid | 0.57 MG | 0.608 MG |
| Vitamin B6 | 0.537 MG | 0.056 MG |
| Folate | 98 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white chocolate and walnut are high in calcium. White chocolate has 103% more calcium than walnut - white chocolate has 199mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 11 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both white chocolate and walnut are high in potassium. Walnut has 54% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than white chocolate per 100 grams.
| Walnut | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.103 G |
| Total | 9.08 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than white chocolate per 100 grams.
| Walnut | White Chocolate | |
|---|---|---|
| other omega 6 | 0.063 G | 0.004 G |
| linoleic acid | 38.093 G | 0.91 G |
| Total | 38.156 G | 0.914 G |
Customize your serving size
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 White Chocolate .
Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and White Chocolate (Candies, white chocolate) .
Walnut g
()
|
Daily Values (%) |
White Chocolate 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 % |
|
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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 white chocolate or walnut contain more calories in 100 grams?Both white chocolate and walnut are high in calories. Walnut has 20% more calories than white chocolate - white chocolate has 539 calories in 100g and walnut has 654 calories.
Does white chocolate or walnut have more carbohydrates?
By weight, white chocolate is high in carbohydrates and walnut has 80% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does white chocolate or walnut contain more calcium?
Both white chocolate and walnut are high in calcium. White chocolate has 100% more calcium than walnut - white chocolate has 199mg of calcium in 100 grams and walnut has 98mg of calcium.
Does white chocolate or walnut contain more potassium?
Both white chocolate and walnut are high in potassium. Walnut has 50% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and walnut has 441mg of potassium.