Breakfast Cereal vs Walnuts: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Walnuts is generally healthier
Walnuts comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has more protein (9g vs 7g), more fiber (6.7g vs 6g), less sugar (2.6g vs 24g), less sodium (2mg vs 760mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Breakfast Cereal
379 kcal
More Protein
Walnuts
9g
More Fiber
Walnuts
6.7g
Less Sugar
Walnuts
2.6g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Breakfast Cereal | Walnuts | Difference |
|---|---|---|---|
| Calories | 379kcal✓ | 654kcal | -275.0kcal |
| Protein | 7g | 9g✓ | -2.0g |
| Carbohydrates | 84g | 14g✓ | +70.0g |
| Fat | 1.9g✓ | 65g | -63.1g |
| Fiber | 6g | 6.7g✓ | -0.7g |
| Sugar | 24g | 2.6g✓ | +21.4g |
| Sodium | 760mg | 2mg✓ | +758.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Breakfast Cereal
Walnuts
Diet Compatibility
Breakfast Cereal
Walnuts
When to Choose Breakfast Cereal
- ✓Lower in calories (379 vs 654)
Common Uses
When to Choose Walnuts
- ✓Higher in protein (9g vs 7g)
- ✓More fiber (6.7g vs 6g)
- ✓Lower in carbs (14g vs 84g)
- ✓Less sugar (2.6g vs 24g)
- ✓Lower sodium (2mg vs 760mg)
Common Uses
Breakfast Cereal vs Walnuts: Nutritional Analysis
Walnuts is more calorie-dense at 654 calories per 100g compared to 379 for Breakfast Cereal, a difference of 275 calories. On the protein front, Walnuts delivers more with 9g per 100g versus 7g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Breakfast Cereal and Walnuts tell different nutritional stories. Breakfast Cereal provides 84g of carbohydrates, 1.9g of fat, and 6g of fiber per 100g, while Walnuts contains 14g carbs, 65g fat, and 6.7g fiber. The higher fiber content in Walnuts supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Breakfast Cereal contains 24g while Walnuts has 2.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Breakfast Cereal is the lower-calorie choice at 379 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Walnuts provides more protein (9g/100g), supporting muscle repair and growth.
- For sustained energy: Walnuts offers more fiber (6.7g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Breakfast Cereal or Walnuts?
Walnuts has more calories with 654 kcal per 100g, compared to Breakfast Cereal with 379 kcal. That's a difference of 275 calories per 100g serving.
Is Breakfast Cereal healthier than Walnuts?
Based on our nutritional analysis, Walnuts is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Walnuts has 654 calories, 9g protein, and 6.7g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Breakfast Cereal and Walnuts?
Walnuts has more protein with 9g per 100g, compared to Breakfast Cereal with 7g. Walnuts provides 2.0g more protein per 100g serving.
Which is better for weight loss, Breakfast Cereal or Walnuts?
For weight loss, Breakfast Cereal is the better choice with only 379 calories per 100g compared to 654 calories in Walnuts. Walnuts also offers 6.7g of fiber per 100g, which helps you feel fuller longer.
Does Breakfast Cereal or Walnuts have fewer carbs?
Walnuts has fewer carbs with 14g per 100g, compared to Breakfast Cereal with 84g. If you're following a low-carb diet, Walnuts is the better option with 70.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.