How many calories are in one cup of walnut?

Walnut has 765 calories per cup or 654 calories for every 100 grams. Most of its calories are from fat.

How much protein is in one cup of walnut?

An excellent source of protein, a single cup of Walnut contains 36% of recommended daily values or 17.8 grams of protein. However, the protein in walnut is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in walnut?

Walnut is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin and Vitamin B6. It also contains significant amounts of folate.

Does walnut contain omega 3 fatty acids?

Walnut is a great source of healthy omega-3 fatty acids, containing a total of 10.62 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does walnut contain antioxidants?

Walnut contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

What's similar to walnut in cooking?

Pecan and almonds are similar to, or commonly paired with walnut in cooking and recipes.

Vegan Food with Nutrition Similar to Walnut

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Summary
Similar nuts
Similar plants

Walnut source

Similar to Walnut

A common and very nutrient dense nut, walnut is an excellent source of dietary fiber, protein, calcium, potassium and Vitamin B6. It is also a good source of iron. One cup of walnut contains about 765 calories.

Many foods are similar nutritionally to walnut, including soy flour, dijon mustard, pistachio and quinoa.

We compared the key nutrients in walnut (iron, dietary fiber, protein, calcium, potassium and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Soy Flour, Pistachio, Quinoa, Cashews, White Beans, Oats, Soy Sauce, Cornmeal, Kidney Beans, Black Beans, Peanut Flour, Hemp Seeds, Chickpeas, Fried Tofu, Lentils

plants and vegetables: Dijon Mustard, Lima Beans, Yellow Mustard, Sprouted Peas, Peas

The details of the top vegan 20 foods most nutritionally similar to walnut are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to walnut. Soy flour, pistachio, quinoa, cashews and white beans are all high in iron, dietary fiber, protein, calcium, potassium and or Vitamin B6.

Soy Flour

Similarity: > 95%

Soy flour is high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Moreover, soy flour contains more thiamin, riboflavin, niacin and pantothenic acid than walnut.

For 100 grams of walnut and soy flour:

Walnut (7/8 cup)		Soy Flour (1.25 cup)
2.9	iron (MG)	8.2
6.7	dietary fiber (G)	16
15	protein (G)	50
98	calcium (MG)	285
441	potassium (MG)	2090
0.54	Vitamin B6 (MG)	1.1

However, walnut does contain more Vitamin C than soy flour by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	372
2.6	sugar (G)	9.3
6.1	saturated fat (G)	1.3
1.3	Vitamin C (MG)	0
1	Vitamin A (UG)	2
0.7	Vitamin E (MG)	0.55
0.34	thiamin (MG)	1.1
0.15	riboflavin (MG)	0.28
1.1	niacin (MG)	3
0.57	pantothenic acid (MG)	1.6
0.54	Vitamin B6 (MG)	1.1
98	folate (UG)	289

0.985 | 0.985 | 11.51 Complete Comparison:
Soy Flour vs. Walnut

Pistachio

Similarity: > 95%

Pistachio is high in many of the same nutrients as walnut, including dietary fiber, protein, saturated fat and calcium. Also, pistachio contains more Vitamin E, thiamin and riboflavin than walnut.

For 100 grams of walnut and pistachio:

Walnut (7/8 cup)		Pistachio (7/8 cup)
2.9	iron (MG)	4
6.7	dietary fiber (G)	10
15	protein (G)	21
98	calcium (MG)	107
441	potassium (MG)	1007
0.54	Vitamin B6 (MG)	1.1

However, walnut does contain more folate than pistachio by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	572
2.6	sugar (G)	7.7
6.1	saturated fat (G)	5.6
1.3	Vitamin C (MG)	3
1	Vitamin A (UG)	13
0.7	Vitamin E (MG)	2.2
0.34	thiamin (MG)	0.7
0.15	riboflavin (MG)	0.23
1.1	niacin (MG)	1.4
0.57	pantothenic acid (MG)	0.51
0.54	Vitamin B6 (MG)	1.1
98	folate (UG)	51

0.972 | 0.972 | 7.29 Complete Comparison:
Pistachio vs. Walnut

Quinoa

Similarity: > 95%

Quinoa is also high in dietary fiber and contains some of the same nutrients.

For 100 grams of walnut and quinoa:

Walnut (7/8 cup)		Quinoa (1/2 cup)
2.9	iron (MG)	1.5
6.7	dietary fiber (G)	2.8
15	protein (G)	4.4
98	calcium (MG)	17
441	potassium (MG)	172
0.54	Vitamin B6 (MG)	0.12

A higher water content, quinoa is less nutritionally dense than walnut. Walnut does contain more protein, Vitamin C, calcium and iron than quinoa by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	120
2.6	sugar (G)	0.87
6.1	saturated fat (G)	0.23
1.3	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.7	Vitamin E (MG)	0.63
0.34	thiamin (MG)	0.11
0.15	riboflavin (MG)	0.11
1.1	niacin (MG)	0.41
0.57	pantothenic acid (MG)	0
0.54	Vitamin B6 (MG)	0.12
98	folate (UG)	42

0.971 | 0.971 | 1.98 Complete Comparison:
Quinoa vs. Walnut

Cashews

Similarity: > 95%

Cashews are high in many of the same nutrients as walnut, including dietary fiber, protein, saturated fat and iron. Also, cashews contains more thiamin than walnut.

For 100 grams of walnut and cashews:

Walnut (7/8 cup)		Cashews (3.5 ounces)
2.9	iron (MG)	6.7
6.7	dietary fiber (G)	3.3
15	protein (G)	18
98	calcium (MG)	37
441	potassium (MG)	660
0.54	Vitamin B6 (MG)	0.42

However, walnut does contain more calcium, riboflavin and folate than cashews by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	553
2.6	sugar (G)	5.9
6.1	saturated fat (G)	7.8
1.3	Vitamin C (MG)	0.5
1	Vitamin A (UG)	0
0.7	Vitamin E (MG)	0.9
0.34	thiamin (MG)	0.42
0.15	riboflavin (MG)	0.06
1.1	niacin (MG)	1.1
0.57	pantothenic acid (MG)	0.86
0.54	Vitamin B6 (MG)	0.42
98	folate (UG)	25

0.969 | 0.969 | 7.58 Complete Comparison:
Cashews vs. Walnut

White Beans

Similarity: > 95%

White beans are high in many of the same nutrients as walnut, including dietary fiber, calcium, iron and potassium.

For 100 grams of walnut and white beans:

Walnut (7/8 cup)		White Beans (3/8 cup)
2.9	iron (MG)	3
6.7	dietary fiber (G)	4.8
15	protein (G)	7.3
98	calcium (MG)	73
441	potassium (MG)	454
0.54	Vitamin B6 (MG)	0.08

A higher water content, white beans is less nutritionally dense than walnut. Walnut does contain more protein, Vitamin C, thiamin and riboflavin than white beans by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	114
2.6	sugar (G)	0.29
6.1	saturated fat (G)	0.07
1.3	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.7	Vitamin E (MG)	0.79
0.34	thiamin (MG)	0.1
0.15	riboflavin (MG)	0.04
1.1	niacin (MG)	0.11
0.57	pantothenic acid (MG)	0.19
0.54	Vitamin B6 (MG)	0.08
98	folate (UG)	65

0.956 | 0.956 | 2.14 Complete Comparison:
White Beans vs. Walnut

Oats

Similarity: > 95%

Oats are high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Also, oats contains more thiamin and pantothenic acid than walnut.

For 100 grams of walnut and oats:

Walnut (7/8 cup)		Oats (5/8 cup)
2.9	iron (MG)	4.7
6.7	dietary fiber (G)	11
15	protein (G)	17
98	calcium (MG)	54
441	potassium (MG)	429
0.54	Vitamin B6 (MG)	0.12

However, walnut does contain more Vitamin C, Vitamin E and Vitamin B6 than oats by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	389
2.6	sugar (G)	0
6.1	saturated fat (G)	1.2
1.3	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.7	Vitamin E (MG)	0
0.34	thiamin (MG)	0.76
0.15	riboflavin (MG)	0.14
1.1	niacin (MG)	0.96
0.57	pantothenic acid (MG)	1.3
0.54	Vitamin B6 (MG)	0.12
98	folate (UG)	56

0.955 | 0.955 | 6.04 Complete Comparison:
Oats vs. Walnut

Soy Sauce

Similarity: > 95%

Soy sauce is also high in protein and potassium. Also, soy sauce contains more niacin than walnut.

For 100 grams of walnut and soy sauce:

Walnut (7/8 cup)		Soy Sauce (6 tbsps)
2.9	iron (MG)	1.5
6.7	dietary fiber (G)	0.8
15	protein (G)	8.1
98	calcium (MG)	33
441	potassium (MG)	435
0.54	Vitamin B6 (MG)	0.15

A higher water content, soy sauce is less nutritionally dense than walnut. Walnut does contain more dietary fiber, Vitamin C and Vitamin E than soy sauce by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	53
2.6	sugar (G)	0.4
6.1	saturated fat (G)	0.07
1.3	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.7	Vitamin E (MG)	0
0.34	thiamin (MG)	0.03
0.15	riboflavin (MG)	0.17
1.1	niacin (MG)	2.2
0.57	pantothenic acid (MG)	0.3
0.54	Vitamin B6 (MG)	0.15
98	folate (UG)	14

0.954 | 0.954 | 2.26 Complete Comparison:
Soy Sauce vs. Walnut

Cornmeal

Similarity: > 95%

Cornmeal is high in many of the same nutrients as walnut, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more niacin than walnut.

For 100 grams of walnut and cornmeal:

Walnut (7/8 cup)		Cornmeal (7/8 cup)
2.9	iron (MG)	3
6.7	dietary fiber (G)	9.4
15	protein (G)	9.9
98	calcium (MG)	6
441	potassium (MG)	322
0.54	Vitamin B6 (MG)	0.59

However, walnut does contain more Vitamin C, calcium and folate than cornmeal by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	384
2.6	sugar (G)	1.6
6.1	saturated fat (G)	1
1.3	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.7	Vitamin E (MG)	0.37
0.34	thiamin (MG)	0.3
0.15	riboflavin (MG)	0.09
1.1	niacin (MG)	2.5
0.57	pantothenic acid (MG)	0.6
0.54	Vitamin B6 (MG)	0.59
98	folate (UG)	34

0.95 | 0.95 | 4.2 Complete Comparison:
Cornmeal vs. Walnut

Kidney Beans

Similarity: > 95%

Kidney beans are high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and potassium.

For 100 grams of walnut and kidney beans:

Walnut (7/8 cup)		Kidney Beans (5/8 cup)
2.9	iron (MG)	1.5
6.7	dietary fiber (G)	6
15	protein (G)	8.1
98	calcium (MG)	58
441	potassium (MG)	250
0.54	Vitamin B6 (MG)	0.11

A higher water content, kidney beans is less nutritionally dense than walnut. Walnut does contain more iron, thiamin and riboflavin than kidney beans by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	121
2.6	sugar (G)	0
6.1	saturated fat (G)	0.33
1.3	Vitamin C (MG)	0.2
1	Vitamin A (UG)	0
0.7	Vitamin E (MG)	0.03
0.34	thiamin (MG)	0.06
0.15	riboflavin (MG)	0.02
1.1	niacin (MG)	0.42
0.57	pantothenic acid (MG)	0
0.54	Vitamin B6 (MG)	0.11
98	folate (UG)	23

0.949 | 0.949 | 1.69 Complete Comparison:
Kidney Beans vs. Walnut

Black Beans

Similarity: > 90%

Black beans are also high in dietary fiber and potassium.

For 100 grams of walnut and black beans:

Walnut (7/8 cup)		Black Beans (about 3/8 cup)
2.9	iron (MG)	1.9
6.7	dietary fiber (G)	6.9
15	protein (G)	6
98	calcium (MG)	35
441	potassium (MG)	308
0.54	Vitamin B6 (MG)	0.06

A higher water content, black beans is less nutritionally dense than walnut. Walnut does contain more protein, calcium and iron than black beans by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	91
2.6	sugar (G)	0.23
6.1	saturated fat (G)	0.08
1.3	Vitamin C (MG)	2.7
1	Vitamin A (UG)	0
0.7	Vitamin E (MG)	0.62
0.34	thiamin (MG)	0.14
0.15	riboflavin (MG)	0.12
1.1	niacin (MG)	0.62
0.57	pantothenic acid (MG)	0.18
0.54	Vitamin B6 (MG)	0.06
98	folate (UG)	61

0.938 | 0.938 | 1.89 Complete Comparison:
Black Beans vs. Walnut

Peanut Flour

Similarity: > 90%

Peanut flour is high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Moreover, peanut flour contains more thiamin, riboflavin, niacin and pantothenic acid than walnut.

For 100 grams of walnut and peanut flour:

Walnut (7/8 cup)		Peanut Flour (1.75 cup)
2.9	iron (MG)	2.1
6.7	dietary fiber (G)	16
15	protein (G)	52
98	calcium (MG)	140
441	potassium (MG)	1290
0.54	Vitamin B6 (MG)	0.5

However, walnut does contain more Vitamin C than peanut flour by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	327
2.6	sugar (G)	8.2
6.1	saturated fat (G)	0.06
1.3	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.7	Vitamin E (MG)	0.05
0.34	thiamin (MG)	0.7
0.15	riboflavin (MG)	0.48
1.1	niacin (MG)	27
0.57	pantothenic acid (MG)	2.7
0.54	Vitamin B6 (MG)	0.5
98	folate (UG)	248

0.934 | 0.934 | 10.16 Complete Comparison:
Peanut Flour vs. Walnut

Hemp Seeds

Similarity: > 90%

Hemp seeds are high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Moreover, hemp seeds contains more Vitamin A, thiamin, riboflavin and niacin than walnut.

For 100 grams of walnut and hemp seeds:

Walnut (7/8 cup)		Hemp Seeds (10 tbsps)
2.9	iron (MG)	8
6.7	dietary fiber (G)	4
15	protein (G)	32
98	calcium (MG)	70
441	potassium (MG)	1200
0.54	Vitamin B6 (MG)	0.6

However, walnut does contain more pantothenic acid than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	553
2.6	sugar (G)	1.5
6.1	saturated fat (G)	4.6
1.3	Vitamin C (MG)	0.5
1	Vitamin A (UG)	1
0.7	Vitamin E (MG)	0.8
0.34	thiamin (MG)	1.3
0.15	riboflavin (MG)	0.29
1.1	niacin (MG)	9.2
0.57	pantothenic acid (MG)	0
0.54	Vitamin B6 (MG)	0.6
98	folate (UG)	110

0.931 | 0.931 | 9.61 Complete Comparison:
Hemp Seeds vs. Walnut

Chickpeas

Similarity: > 90%

Chickpeas are high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Also, chickpeas contains more Vitamin C, Vitamin A and folate than walnut.

For 100 grams of walnut and chickpeas:

Walnut (7/8 cup)		Chickpeas (5/8 cup)
2.9	iron (MG)	2.9
6.7	dietary fiber (G)	7.6
15	protein (G)	8.9
98	calcium (MG)	49
441	potassium (MG)	291
0.54	Vitamin B6 (MG)	0.14

However, walnut does contain more thiamin, riboflavin and Vitamin B6 than chickpeas by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	164
2.6	sugar (G)	4.8
6.1	saturated fat (G)	0.27
1.3	Vitamin C (MG)	1.3
1	Vitamin A (UG)	1
0.7	Vitamin E (MG)	0.35
0.34	thiamin (MG)	0.12
0.15	riboflavin (MG)	0.06
1.1	niacin (MG)	0.53
0.57	pantothenic acid (MG)	0.29
0.54	Vitamin B6 (MG)	0.14
98	folate (UG)	172

0.93 | 0.93 | 3.16 Complete Comparison:
Chickpeas vs. Walnut

Fried Tofu

Similarity: > 90%

Fried tofu is high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Also, fried tofu contains more Vitamin A than walnut.

For 100 grams of walnut and fried tofu:

Walnut (7/8 cup)		Fried Tofu (3.5 ounces)
2.9	iron (MG)	4.9
6.7	dietary fiber (G)	3.9
15	protein (G)	19
98	calcium (MG)	372
441	potassium (MG)	146
0.54	Vitamin B6 (MG)	0.1

However, walnut does contain more Vitamin C, potassium, thiamin and riboflavin than fried tofu by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	270
2.6	sugar (G)	2.7
6.1	saturated fat (G)	2.9
1.3	Vitamin C (MG)	0
1	Vitamin A (UG)	1
0.7	Vitamin E (MG)	0.04
0.34	thiamin (MG)	0.17
0.15	riboflavin (MG)	0.05
1.1	niacin (MG)	0.1
0.57	pantothenic acid (MG)	0.14
0.54	Vitamin B6 (MG)	0.1
98	folate (UG)	27

0.928 | 0.928 | 4.39 Complete Comparison:
Fried Tofu vs. Walnut

Lentils

Similarity: > 90%

Lentils are high in many of the same nutrients as walnut, including dietary fiber, protein, iron and potassium. Also, lentils contains more folate than walnut.

For 100 grams of walnut and lentils:

Walnut (7/8 cup)		Lentils (1/2 cup)
2.9	iron (MG)	3.3
6.7	dietary fiber (G)	7.9
15	protein (G)	9
98	calcium (MG)	19
441	potassium (MG)	369
0.54	Vitamin B6 (MG)	0.18

A higher water content, lentils is less nutritionally dense than walnut. Walnut does contain more calcium, thiamin, riboflavin and Vitamin B6 than lentils by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	116
2.6	sugar (G)	1.8
6.1	saturated fat (G)	0.05
1.3	Vitamin C (MG)	1.5
1	Vitamin A (UG)	0
0.7	Vitamin E (MG)	0.11
0.34	thiamin (MG)	0.17
0.15	riboflavin (MG)	0.07
1.1	niacin (MG)	1.1
0.57	pantothenic acid (MG)	0.64
0.54	Vitamin B6 (MG)	0.18
98	folate (UG)	181

0.924 | 0.924 | 2.92 Complete Comparison:
Lentils vs. Walnut

plants and vegetables

Several plants and vegetables offer similar nutrients to walnut including dijon mustard, lima beans, yellow mustard, sprouted peas and peas.

Dijon Mustard

Similarity: > 95%

Dijon mustard is high in many of the same nutrients as walnut, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, thiamin and riboflavin than walnut.

For 100 grams of walnut and dijon mustard:

Walnut (7/8 cup)		Dijon Mustard (50 tsps)
2.9	iron (MG)	9.2
6.7	dietary fiber (G)	12
15	protein (G)	26
98	calcium (MG)	266
441	potassium (MG)	738
0.54	Vitamin B6 (MG)	0.4

However, walnut does contain more than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	508
2.6	sugar (G)	6.8
6.1	saturated fat (G)	2
1.3	Vitamin C (MG)	7.1
1	Vitamin A (UG)	2
0.7	Vitamin E (MG)	5.1
0.34	thiamin (MG)	0.81
0.15	riboflavin (MG)	0.26
1.1	niacin (MG)	4.7
0.57	pantothenic acid (MG)	0.81
0.54	Vitamin B6 (MG)	0.4
98	folate (UG)	162

0.976 | 0.976 | 10.48 Complete Comparison:
Dijon Mustard vs. Walnut

Lima Beans

Similarity: > 95%

Lima beans are also high in dietary fiber, iron and potassium. Also, lima beans contains more Vitamin C than walnut.

For 100 grams of walnut and lima beans:

Walnut (7/8 cup)		Lima Beans (5/8 cup)
2.9	iron (MG)	3.1
6.7	dietary fiber (G)	4.9
15	protein (G)	6.8
98	calcium (MG)	34
441	potassium (MG)	467
0.54	Vitamin B6 (MG)	0.2

However, walnut does contain more protein, calcium, thiamin and Vitamin B6 than lima beans by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	113
2.6	sugar (G)	1.5
6.1	saturated fat (G)	0.2
1.3	Vitamin C (MG)	23
1	Vitamin A (UG)	10
0.7	Vitamin E (MG)	0.32
0.34	thiamin (MG)	0.22
0.15	riboflavin (MG)	0.1
1.1	niacin (MG)	1.5
0.57	pantothenic acid (MG)	0.25
0.54	Vitamin B6 (MG)	0.2
98	folate (UG)	34

0.968 | 0.968 | 3.18 Complete Comparison:
Lima Beans vs. Walnut

Yellow Mustard

Similarity: > 95%

Yellow mustard is also high in dietary fiber and calcium.

For 100 grams of walnut and yellow mustard:

Walnut (7/8 cup)		Yellow Mustard (20 tsps)
2.9	iron (MG)	1.6
6.7	dietary fiber (G)	4
15	protein (G)	3.7
98	calcium (MG)	63
441	potassium (MG)	152
0.54	Vitamin B6 (MG)	0.07

A higher water content, yellow mustard is less nutritionally dense than walnut. Walnut does contain more protein, iron and potassium than yellow mustard by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	60
2.6	sugar (G)	0.92
6.1	saturated fat (G)	0.21
0	trans fat (G)	0.01
1.3	Vitamin C (MG)	0.3
1	Vitamin A (UG)	5
0.7	Vitamin E (MG)	0.36
0.34	thiamin (MG)	0.18
0.15	riboflavin (MG)	0.07
1.1	niacin (MG)	0.57
0.57	pantothenic acid (MG)	0.25
0.54	Vitamin B6 (MG)	0.07
98	folate (UG)	7

0.945 | 0.945 | 2.23 Complete Comparison:
Yellow Mustard vs. Walnut

Sprouted Peas

Similarity: > 90%

Sprouted peas are also high in protein, iron and potassium. Moreover, sprouted peas contains more Vitamin C, niacin, pantothenic acid and folate than walnut.

For 100 grams of walnut and sprouted peas:

Walnut (7/8 cup)		Sprouted Peas (7/8 cup)
2.9	iron (MG)	2.3
6.7	dietary fiber (G)	0
15	protein (G)	8.8
98	calcium (MG)	36
441	potassium (MG)	381
0.54	Vitamin B6 (MG)	0.27

A higher water content, sprouted peas is less nutritionally dense than walnut. Walnut does contain more dietary fiber, Vitamin E and calcium than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	124
2.6	sugar (G)	0
6.1	saturated fat (G)	0.12
1.3	Vitamin C (MG)	10
1	Vitamin A (UG)	0
0.7	Vitamin E (MG)	0
0.34	thiamin (MG)	0.23
0.15	riboflavin (MG)	0.16
1.1	niacin (MG)	3.1
0.57	pantothenic acid (MG)	1
0.54	Vitamin B6 (MG)	0.27
98	folate (UG)	144

0.934 | 0.934 | 2.96 Complete Comparison:
Sprouted Peas vs. Walnut

Peas

Similarity: > 90%

Peas are also high in dietary fiber and potassium. Also, peas contains more Vitamin C, Vitamin A and niacin than walnut.

For 100 grams of walnut and peas:

Walnut (7/8 cup)		Peas (3/4 cup)
2.9	iron (MG)	1.5
6.7	dietary fiber (G)	5.7
15	protein (G)	5.4
98	calcium (MG)	25
441	potassium (MG)	244
0.54	Vitamin B6 (MG)	0.17

A higher water content, peas is less nutritionally dense than walnut. Walnut does contain more protein, calcium and iron than peas by weight.

Here is a comparison of the rest of nutrients:

654	calories (KCAL)	81
2.6	sugar (G)	5.7
6.1	saturated fat (G)	0.07
1.3	Vitamin C (MG)	40
1	Vitamin A (UG)	38
0.7	Vitamin E (MG)	0.13
0.34	thiamin (MG)	0.27
0.15	riboflavin (MG)	0.13
1.1	niacin (MG)	2.1
0.57	pantothenic acid (MG)	0.1
0.54	Vitamin B6 (MG)	0.17
98	folate (UG)	65

0.932 | 0.932 | 3.03 Complete Comparison:
Peas vs. Walnut

Other Nutritional Substitutes

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