Whole Wheat Bread vs. Walnut
Nutrition comparison of Whole Wheat Bread 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 bread
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and walnut:
- Both whole wheat bread and walnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Whole wheat bread has more niacin, however, walnut contains more Vitamin B6.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and walnut are high in calories. Walnut has 147% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Walnut | |
|---|---|---|
| Protein | 20% | 9% |
| Carbohydrates | 65% | 8% |
| Fat | 14% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and walnut has 68% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both whole wheat bread and walnut are high in dietary fiber. Whole wheat bread has a little more dietary fiber (10%) than walnut by weight - whole wheat bread has 7.4g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Whole wheat bread and walnut contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Both whole wheat bread and walnut are high in protein. Walnut has 14% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and whole wheat bread has 86% less saturated fat than walnut - whole wheat bread has 0.87g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and walnut contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Walnut and whole wheat bread contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and walnut contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Whole wheat bread and walnut contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Whole wheat bread has more niacin, however, walnut contains more Vitamin B6. Both whole wheat bread and walnut contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Whole Wheat Bread | Walnut | |
|---|---|---|
| Thiamin | 0.279 MG | 0.341 MG |
| Riboflavin | 0.131 MG | 0.15 MG |
| Niacin | 4.042 MG | 1.125 MG |
| Pantothenic acid | 0.336 MG | 0.57 MG |
| Vitamin B6 | 0.263 MG | 0.537 MG |
| Folate | 75 UG | 98 UG |
Minerals
calcium
Both whole wheat bread and walnut are high in calcium. Whole wheat bread has a little more calcium (5%) than walnut by weight - whole wheat bread has 103mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both whole wheat bread and walnut are high in iron. Walnut has 16% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both whole wheat bread and walnut are high in potassium. Walnut has 92% more potassium than whole wheat bread - whole wheat bread has 230mg 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 bread and walnut contain small amounts of beta-carotene.
| Whole Wheat Bread | Walnut | |
|---|---|---|
| beta-carotene | 1 UG | 12 UG |
| lutein + zeaxanthin | 94 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than whole wheat bread per 100 grams.
| Whole Wheat Bread | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 9.08 G |
| Total | 0.205 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Walnut | |
|---|---|---|
| other omega 6 | 0.002 G | 0.063 G |
| linoleic acid | 1.667 G | 38.093 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Walnut (Nuts, walnuts, english) .
Whole Wheat Bread 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 bread or walnut contain more calories in 100 grams?Both whole wheat bread and walnut are high in calories. Walnut has 150% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and walnut has 654 calories.
Does whole wheat bread or walnut have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and walnut has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does whole wheat bread or walnut contain more calcium?
Both whole wheat bread and walnut are high in calcium. Whole wheat bread has a little more calcium ( 10%) than walnut by weight - whole wheat bread has 103mg of calcium in 100 grams and walnut has 98mg of calcium.
Does whole wheat bread or walnut contain more iron?
Both whole wheat bread and walnut are high in iron. Walnut has 20% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and walnut has 2.9mg of iron.
Does whole wheat bread or walnut contain more potassium?
Both whole wheat bread and walnut are high in potassium. Walnut has 90% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and walnut has 441mg of potassium.