Comparing Nutrients in 100 calories Walnuts VS Black Walnuts

Weight per 100 calories

• Walnuts: 15.3g
• Black Walnuts: 16g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Walnuts or Black Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Walnuts	Black Walnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.97g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	86.8% 1.4g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.82g	32% 5.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.6% 2.1g	1.2% 1.55g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	0.25% 0.18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.019% 0.014g	0.011% 0.008g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.012g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0.37g	% 0.16g	g per day for Men 19-50 years
Fiber	2.7% 1.02g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	4.16% 2.33g	6.94% 3.9g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0.017% 0.15μg	0.036% 0.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	0.77% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.76% 0.023mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.08% 0.17mg	0.47% 0.076mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.74% 0.087mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	7.24% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.8% 2.65μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0.31% 0.27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.71% 0.11mg	2.24% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	0.36% 0.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Black Walnuts	Recommended Dietary Allowance
Calcium	1.5% 15mg	0.99% 9.85mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.56% 0.44mg	6.3% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.75% 24mg	7.73% 32.5mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	7.14% 3.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.56% 53mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	2% 67.4mg	2.5% 84.5mg	3400mg per day for Men 19-50 years
Selenium	1.36% 0.75μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.02% 0.31mg	0.022% 0.32mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.02% 0.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Walnuts vs Black Walnuts:

• English Walnuts have 5.7 times more Vitamin B1, 2.3 times more Vitamin B3 and 3 times more Vitamin B9 than Dried Black Walnuts.
• While Dried Black Walnuts contain 3.1 times more Vitamin B5 and 3.1 times more Vitamin E than English Walnuts.
• Both English Walnuts and Dried Black Walnuts have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
• Both English Walnuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Walnuts vs Black Walnuts:

• English Walnuts have 1.5 times more Calcium than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium and 3.7 times more Selenium than English Walnuts.
• Both English Walnuts and Dried Black Walnuts have similar amounts of Copper, Iron, Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• English Walnuts have 1.7 times more Saturated Fat, 3.2 times more Omega 3 and 1.4 times more Carbohydrate than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.7 times more Protein than English Walnuts.
• Both English Walnuts and Dried Black Walnuts have similar amounts of Energy, Fat, Omega 6 and Fiber per 100 kcal.
• Both English Walnuts as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.