Whole Wheat Flour vs. Walnut
Nutrition comparison of Whole Wheat Flour and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and walnut:
- Both whole wheat flour and walnut are high in calories, dietary fiber, iron, potassium and protein.
- Walnut is an excellent source of calcium.
- Whole wheat flour has more niacin, however, walnut contains more Vitamin B6 and folate.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and walnut are high in calories. Walnut has 97% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, whole wheat flour is much heavier in carbs, much lighter in fat and similar to walnut for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Walnut | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 84% | 8% |
| Fat | 5% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and walnut has 82% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both whole wheat flour and walnut are high in dietary fiber. Whole wheat flour has 96% more dietary fiber than walnut - whole wheat flour has 13.1g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Whole wheat flour and walnut contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Both whole wheat flour and walnut are high in protein. Walnut has 58% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and whole wheat flour has 93% less saturated fat than walnut - whole wheat flour has 0.43g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than whole wheat flour - walnut has 1.3mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Walnut and whole wheat flour contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and walnut contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Whole wheat flour and walnut contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Whole wheat flour has more niacin, however, walnut contains more Vitamin B6 and folate. Both whole wheat flour and walnut contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Whole Wheat Flour | Walnut | |
|---|---|---|
| Thiamin | 0.297 MG | 0.341 MG |
| Riboflavin | 0.188 MG | 0.15 MG |
| Niacin | 5.347 MG | 1.125 MG |
| Pantothenic acid | 1.011 MG | 0.57 MG |
| Vitamin B6 | 0.191 MG | 0.537 MG |
| Folate | 28 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 197% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both whole wheat flour and walnut are high in iron. Whole wheat flour has 27% more iron than walnut - whole wheat flour has 3.7mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both whole wheat flour and walnut are high in potassium. Walnut has 12% more potassium than whole wheat flour - whole wheat flour has 394mg 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 whole wheat flour and walnut contain small amounts of beta-carotene.
| Whole Wheat Flour | Walnut | |
|---|---|---|
| beta-carotene | 5 UG | 12 UG |
| lutein + zeaxanthin | 220 UG | 9 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Walnut (Nuts, walnuts, english) .
Whole Wheat Flour 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 whole wheat flour or walnut contain more calories in 100 grams?Both whole wheat flour and walnut are high in calories. Walnut has 100% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and walnut has 654 calories.
Does whole wheat flour or walnut have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and walnut has 80% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does whole wheat flour or walnut contain more calcium?
Walnut is a rich source of calcium and it has 200% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and walnut has 98mg of calcium.
Does whole wheat flour or walnut contain more iron?
Both whole wheat flour and walnut are high in iron. Whole wheat flour has 30% more iron than walnut - whole wheat flour has 3.7mg of iron in 100 grams and walnut has 2.9mg of iron.
Does whole wheat flour or walnut contain more potassium?
Both whole wheat flour and walnut are high in potassium. Walnut has 10% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and walnut has 441mg of potassium.