Compare Walnuts: Nutrition Facts and Health Benefits Explained vs Sweet Potato Nutrition Facts: Health Benefits & Profile
Walnuts: Nutrition Facts and Health Benefits Explained
Nuts & Seeds
VS
Sweet Potato Nutrition Facts: Health Benefits & Profile
Food
Nutrient
Food A
Food B
Protein
✓15.6 G
5.5 G
Total Fat
✓65.6 G
1.3 G
Carbs
12.5 G
✓16.4 G
Calories
✓656 KCAL
106 KCAL
Total Sugars
3.1 G
✓4.2 G
Fiber
✓6.2 G
1.9 G
Calcium
✓94 MG
26 MG
Iron
✓2.8 MG
0.6 MG
Potassium
✓438 MG
0 MG
Sodium
0 MG
✓173 MG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Cholesterol
0 MG
✓14 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
✓6.3 G
0.3 G
Monounsaturated Fat
✓9.4 G
0 G
Polyunsaturated Fat
✓46.9 G
0 G
Vitamin A, IU
0 IU
✓5290 IU
Vitamin C
0 MG
✓4.8 MG
Visual Comparison
Protein15.6 G vs 5.5 G
Walnuts: Nutrition Facts and Health Benefits ExplainedSweet Potato Nutrition Facts: Health Benefits & Profile
Calories656 vs 106
Walnuts: Nutrition Facts and Health Benefits ExplainedSweet Potato Nutrition Facts: Health Benefits & Profile
Total Fat65.6 vs 1.3
Walnuts: Nutrition Facts and Health Benefits ExplainedSweet Potato Nutrition Facts: Health Benefits & Profile
Calcium94 vs 26
Walnuts: Nutrition Facts and Health Benefits ExplainedSweet Potato Nutrition Facts: Health Benefits & Profile
Comparison Verdict
If your goal is sustainable weight management and fueling high-intensity workouts, sweet potatoes are the better choice because their complex carbohydrates provide clean energy with far fewer calories. However, if you are looking to gain healthy weight, support brain health, or stay satiated for longer periods, walnuts are the superior option due to their dense concentration of heart-healthy fats and plant-based protein.