Black Walnuts Vs English Walnuts Nutrition: Which Is Better For You?

When choosing between black walnuts and English walnuts, the key question is: which one is better for you? Black walnuts stand out for their high protein and nutritional content, making them a great option for those who enjoy a stronger, bolder taste.

On the other hand, English walnuts offer a milder flavor, are high in omega-3s, and are easy to incorporate into various dishes. This article will help you compare these two types of walnuts to find the best option for your dietary needs.

Things To Know About Black Walnut and English Walnut

What Are Black Walnuts?

Black walnuts (Juglans nigra) are a special variety of walnut native to North America. The black walnut tree grows wild in many areas of the United States, especially in forests and open areas. This nut is known for its strong, rich flavor and provides a crunchy, fatty texture that enhances dishes like salads, desserts, and pasta.

In traditional medicine, various parts of the black walnut tree, including the bark, have been used to help reduce pain and inflammation. However, black walnuts contain tannins and juglone, a natural compound with the ability to dry out tissues and body fluids, which some users believe may be beneficial for health in certain cases.

What Are English Walnuts?

English walnuts (Juglans regia), also known as Persian walnuts, are a popular variety grown worldwide. Originally from Iran, this type of walnut was introduced to the global market by English traders.

In the 18th century, Franciscan monks brought English walnuts to Alta California, where they successfully cultivated them, making them popular in the region under the name "California walnuts" or "Mission walnuts."

The English walnut tree provides not only high-quality edible nuts but also has significant economic value due to its fine, dark wood, which is commonly used in furniture making, panelling, and gun stocks.

English walnuts are hard-shelled nuts with edible kernels inside, surrounded by long, compound leaves and wingless flowers arranged in separate clusters, making them easy to identify.

What Is The Difference Between English Walnuts And Black Walnuts?

Black Walnuts Vs English Walnuts Nutrition

When comparing the nutritional value between black walnuts and English walnuts, each offers unique benefits suited to different health goals. Both provide a significant amount of protein, healthy fats, and essential nutrients, though they differ considerably in taste, fat composition, and overall nutritional content.

Black walnuts have a bold, distinctive flavor and contain significantly higher levels of protein. They provide about 6.8 grams of protein per 1/4 cup serving, which is 57% more than English walnuts [2].

This makes black walnuts an ideal choice for those looking to increase their protein intake naturally. Additionally, black walnuts have lower overall fat content, saturated fat, and polyunsaturated fat but offer more monounsaturated fats – a heart-healthy fat.

In contrast, English walnuts have a milder flavor and are perfect for dishes like salads and baked goods. They are a rich source of omega-3 fatty acids, which are linked to heart health benefits and improved brain function.

Some studies suggest that consuming English walnuts may help reduce cholesterol [1], particularly in people with high cholesterol levels, though more scientific evidence is needed to confirm other health benefits.

In terms of calories, both types of walnuts are similar, but black walnuts are slightly lower in calories.

For those mindful of sugar and carbohydrate intake, black walnuts are a better option as they contain fewer sugars and carbs while providing higher amounts of essential minerals like phosphorus, magnesium, potassium, and iron, which support bone and cardiovascular health.

Are Black Walnuts Better Than Regular Walnuts?

Black walnuts stand out in terms of nutrition compared to regular walnuts (English walnuts). They are a superfood with the highest protein content of all tree nuts. Additionally, black walnuts are a source of saturated fats, which are highly beneficial for heart health. Notably, this variety contains no cholesterol or sugar, offering many health benefits.

It is important to note that while black walnuts are highly nutritious, some parts of the tree, such as the leaves and hulls, may contain tannins, a chemical that could be carcinogenic if used improperly [3]. There is not enough research to determine the safety of using these parts of the tree for medicinal purposes, so caution is advised.

Moreover, black walnuts provide higher nutritional value in healthy fats, protein, and omega-3s than English walnuts. However, since walnuts are high in calories, it is recommended to consume a moderate amount daily to maximize their benefits.

Other Benefits of Black Walnuts vs. English Walnuts

In addition to the walnut kernels, other parts of both Black Walnuts and English Walnuts, such as the leaves, shells, wood, and extracts, offer unique benefits.

The wood of Black Walnut is highly regarded in the premium wood industry due to its durability, rich dark brown color, and beautiful grain. In contrast, the wood of English Walnut is softer and less commonly used for high-end furniture or wood products.

Unlike English Walnuts, the leaves of the Black Walnut tree contain juglone, a compound with powerful antioxidant and antibacterial properties. As a result, Black Walnut leaves are often used to make tinctures that help maintain a healthy gut environment and support immune function.

Additionally, the leaves are used in traditional remedies to aid digestion, detoxify the body, and support in treating skin issues such as fungal infections.

The shells of Black Walnuts have also been put to good use. Black Walnut shells have long been utilized in traditional medicine to address digestive problems and act as a natural laxative. The shells are sometimes ground into powder and used in topical treatments for skin conditions like acne, fungal infections, or other dermatological issues.

While Black Walnuts have a strong, earthy flavor, English Walnuts are milder and are more commonly used in culinary applications. English walnut kernels are often added to salads, baked goods, or desserts. Additionally, English Walnut oil is a popular ingredient in salad dressings and cooking.

Conclusion

In conclusion, if you're seeking a rich source of protein and high nutritional value, black walnuts are an excellent choice with their bold flavor and notable health benefits.

On the other hand, English walnuts offer a milder option, are high in omega-3s, and are perfect for adding to a variety of dishes. Both types of walnuts have their unique advantages, so depending on your nutritional needs and taste preferences, you can easily choose the best one for you.