Avocado vs Walnuts: Nutrition, Calories & Protein Compared



Avocado - calories, kcal, weight, nutrition
Avocado - calories, kcal, weight, nutrition

Avocado vs Walnuts
Nutrition Facts

Avocado
Serving size:
  change
one avocado (220g)tablespoon (9g)teaspoon (3g)cup (150g)half cup (75g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 10

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Walnuts
Serving size:
  change
one walnuts (5g)handful (35g)cup, chopped (125g)cup (106g)half cup (53g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Avocado vs Walnuts 100g Compare


per 100gAvocadoWalnuts
Calories160 654
Carbohydrates8.53 g13.71 g
Fat14.66 g65.21 g
Dietary fiber6.7 g6.7 g
Protein2 g15.23 g
Calcium12 mg98 mg
Iron0.55 mg2.9 mg
Magnessium29 mg158 mg
Phosphorus52 mg346 mg
Potassium485 mg441 mg
Sodium7 mg2 mg
Zink0.64 mg3.09 mg
Vitaminium A146 µg20 µg
Vitaminium B1 (Thiamine)0.067 mg0.341 mg
Vitaminium B2 (riboflavin)0.13 mg0.15 mg
Vitaminium B3 (Niacin)1.738 mg1.125 mg
Vitaminium B51.389 mg0.57 mg
Vitaminium B60.257 mg0.537 mg
Vitaminium B9 (Folic acid)81 mg98 mg
Vitaminium C10 mg1.3 mg
Vitaminium E2.07 mg20.83 mg
Vitaminium K21 µg2.7 µg
Beta karoten62 mg12 mg

Avocado vs. Walnuts: A Delightful Nutritional Journey

When it comes to choosing nutrient-packed foods, avocados and walnuts are often at the top of the list for many health enthusiasts. Both have unique profiles that cater to different dietary needs and preferences. Beyond their well-documented health benefits, avocados and walnuts have interesting backstories and versatile uses in cuisines around the globe. Let's delve into the world of these superfoods, comparing their nutritional content, health benefits, and culinary uses, to help you make informed choices for your diet.

Avocado: The Creamy Green Wonder

Avocado, often mistaken as a vegetable, is actually a fruit known for its rich, creamy texture and subtle nutty flavor. It originated in south-central Mexico and has become a beloved ingredient worldwide, particularly in Mexican cuisine. Avocados are not only praised for their taste but also for their impressive nutrient content. They are high in healthy monounsaturated fats, which are good for heart health, and are packed with fiber, vitamins, and minerals.

Walnuts: The Brain-Shaped Nut

Walnuts are another powerhouse of nutrition, with a shape that intriguingly resembles the human brain. This might seem fitting since walnuts are known for their brain-boosting properties. They are an excellent source of omega-3 fatty acids, antioxidants, and other nutrients that support brain health. Walnuts have a rich history dating back thousands of years and are used in various culinary dishes, from salads and baked goods to savory meals.

Nutritional Face-Off

When comparing the nutritional content of avocados and walnuts, it's clear that both have their unique strengths. Avocados are lower in calories and fats but high in vitamins and minerals, making them an excellent choice for those watching their calorie intake. On the other hand, walnuts, despite their higher calorie and fat content, offer a significant amount of protein and omega-3 fatty acids, which are beneficial for heart and brain health.

  • Calories: Avocados contain significantly fewer calories than walnuts, making them a lighter option.
  • Fiber: Both avocados and walnuts are high in fiber, which is essential for digestive health.
  • Fats: Walnuts have a higher fat content, but these are mainly healthy fats, including omega-3 fatty acids.
  • Vitamins and Minerals: Avocados are rich in vitamins C, E, K, and B-6, while walnuts provide a good source of magnesium, phosphorus, and vitamin E.

Health Benefits Galore

Both avocados and walnuts offer a range of health benefits. Avocados are great for maintaining healthy skin and preventing inflammation, thanks to their high content of monounsaturated fats and antioxidants. Walnuts, with their omega-3 fatty acids, not only support brain health but also contribute to reducing the risk of heart disease.

Culinary Delights

Avocados and walnuts are incredibly versatile in the kitchen. Avocado can be used in everything from guacamole and salads to smoothies and even desserts. Walnuts add a delightful crunch and nutritional boost to baked goods, pesto, and as a topping on oatmeal or yogurt.

In conclusion, both avocados and walnuts are nutritional powerhouses with their own set of benefits and uses. Whether you prefer the creamy texture of avocados or the crunchy goodness of walnuts, incorporating these foods into your diet can contribute to a healthier lifestyle. So, why not enjoy the best of both worlds and make avocados and walnuts a regular part of your meals?

Avocado 100g

160kcal

Calories source

  • 20% CARBS.
  • 5% PROTEIN
  • 76% FAT

Walnuts 100g

654kcal

Calories source

  • 8% CARBS
  • 9% PROTEIN
  • 84% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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