Avocado vs Walnuts: Nutrition, Calories & Protein Compared


Avocado vs Walnuts
Nutrition Facts
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Avocado vs Walnuts 100g Compare
per 100g | Avocado | Walnuts |
---|---|---|
Calories | 160 | 654 |
Carbohydrates | 8.53 g | 13.71 g |
Fat | 14.66 g | 65.21 g |
Dietary fiber | 6.7 g | 6.7 g |
Protein | 2 g | 15.23 g |
Calcium | 12 mg | 98 mg |
Iron | 0.55 mg | 2.9 mg |
Magnessium | 29 mg | 158 mg |
Phosphorus | 52 mg | 346 mg |
Potassium | 485 mg | 441 mg |
Sodium | 7 mg | 2 mg |
Zink | 0.64 mg | 3.09 mg |
Vitaminium A | 146 µg | 20 µg |
Vitaminium B1 (Thiamine) | 0.067 mg | 0.341 mg |
Vitaminium B2 (riboflavin) | 0.13 mg | 0.15 mg |
Vitaminium B3 (Niacin) | 1.738 mg | 1.125 mg |
Vitaminium B5 | 1.389 mg | 0.57 mg |
Vitaminium B6 | 0.257 mg | 0.537 mg |
Vitaminium B9 (Folic acid) | 81 mg | 98 mg |
Vitaminium C | 10 mg | 1.3 mg |
Vitaminium E | 2.07 mg | 20.83 mg |
Vitaminium K | 21 µg | 2.7 µg |
Beta karoten | 62 mg | 12 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
160kcalCalories source
- 20% CARBS.
- 5% PROTEIN
- 76% FAT
Walnuts 100g
654kcalCalories source
- 8% CARBS
- 9% PROTEIN
- 84% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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