White Beans vs. Walnut
Nutrition comparison of White Beans and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and walnut:
- Both walnut and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and white beans are high in calories. Walnut has 474% more calories than white bean - walnut has 654 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. White beans has a macronutrient ratio of 25:73:2 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Walnut | |
|---|---|---|
| Protein | 25% | 9% |
| Carbohydrates | 73% | 8% |
| Fat | 2% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 35% less carbohydrates than white bean - walnut has 13.7g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both walnut and white beans are high in dietary fiber. Walnut has 40% more dietary fiber than white bean - walnut has 6.7g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Walnut and white beans contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 110% more protein than white bean - walnut has 15.2g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Walnut is high in saturated fat and white bean has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than white bean - walnut has 1.3mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Walnut and white beans contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Walnut and white beans contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Walnut and white beans contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both white beans and walnut contain significant amounts of folate.
| White Beans | Walnut | |
|---|---|---|
| Thiamin | 0.096 MG | 0.341 MG |
| Riboflavin | 0.037 MG | 0.15 MG |
| Niacin | 0.113 MG | 1.125 MG |
| Pantothenic acid | 0.185 MG | 0.57 MG |
| Vitamin B6 | 0.075 MG | 0.537 MG |
| Folate | 65 UG | 98 UG |
Minerals
calcium
Both walnut and white beans are high in calcium. Walnut has 34% more calcium than white bean - walnut has 98mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both walnut and white beans are high in iron. Walnut is very similar to walnut for iron - walnut has 2.9mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both walnut and white beans are high in potassium. Walnut is very similar to walnut for potassium - walnut has 441mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than white bean per 100 grams.
| White Beans | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 9.08 G |
| Total | 0.056 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than white bean per 100 grams.
| White Beans | Walnut | |
|---|---|---|
| linoleic acid | 0.067 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Walnut (Nuts, walnuts, english) .
White Beans g
()
|
Daily Values (%) |
Walnut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or white beans contain more calories in 100 grams?Both walnut and white beans are high in calories. Walnut has 470% more calories than white bean - walnut has 654 calories in 100g and white bean has 114 calories.
Does walnut or white beans have more carbohydrates?
By weight, walnut has 40% fewer carbohydrates than white bean - walnut has 13.7g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does walnut or white beans contain more calcium?
Both walnut and white beans are high in calcium. Walnut has 30% more calcium than white bean - walnut has 98mg of calcium in 100 grams and white bean has 73mg of calcium.
Does walnut or white beans contain more iron?
Both walnut and white beans are high in iron. Walnut is very similar to walnut for iron - walnut has 2.9mg of iron in 100 grams and white bean has 3mg of iron.
Does walnut or white beans contain more potassium?
Both walnut and white beans are high in potassium. Walnut is very similar to walnut for potassium - walnut has 441mg of potassium in 100 grams and white bean has 454mg of potassium.