Walnuts vs Crackers: 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 3 out of 5 key nutritional categories. It has more protein (9g vs 6g), more fiber (6.7g vs 2g), less sodium (2mg vs 735mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Crackers
421 kcal
More Protein
Walnuts
9g
More Fiber
Walnuts
6.7g
Less Sugar
Crackers
1.5g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Walnuts
Crackers
Diet Compatibility
Walnuts
Crackers
When to Choose Walnuts
- ✓Higher in protein (9g vs 6g)
- ✓More fiber (6.7g vs 2g)
- ✓Lower in carbs (14g vs 71g)
- ✓Lower sodium (2mg vs 735mg)
Common Uses
When to Choose Crackers
- ✓Lower in calories (421 vs 654)
- ✓Less sugar (1.5g vs 2.6g)
Common Uses
Walnuts vs Crackers: Nutritional Analysis
Walnuts is more calorie-dense at 654 calories per 100g compared to 421 for Crackers, a difference of 233 calories. On the protein front, Walnuts delivers more with 9g per 100g versus 6g, 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 Walnuts and Crackers tell different nutritional stories. Walnuts provides 14g of carbohydrates, 65g of fat, and 6.7g of fiber per 100g, while Crackers contains 71g carbs, 11g fat, and 2g 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: Walnuts contains 2.6g while Crackers has 1.5g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Crackers is the lower-calorie choice at 421 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, Walnuts or Crackers?
Walnuts has more calories with 654 kcal per 100g, compared to Crackers with 421 kcal. That's a difference of 233 calories per 100g serving.
Is Walnuts healthier than Crackers?
Based on our nutritional analysis, Walnuts is generally the healthier choice, winning in 3 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 Walnuts and Crackers?
Walnuts has more protein with 9g per 100g, compared to Crackers with 6g. Walnuts provides 3.0g more protein per 100g serving.
Which is better for weight loss, Walnuts or Crackers?
For weight loss, Crackers is the better choice with only 421 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 Walnuts or Crackers have fewer carbs?
Walnuts has fewer carbs with 14g per 100g, compared to Crackers with 71g. If you're following a low-carb diet, Walnuts is the better option with 57.0g 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.