There are scientifically demonstrated health benefits of walnuts. Walnuts can lower both total cholesterol and LDL or bad cholesterol. Although studies do not differentiate black versus English walnuts in terms of health benefits, the United States Department of Agriculture database differentiates each in terms of nutritional content.
Color and Appearance
The black walnut tree has a dark, rich color, while the bark of the English walnut is light brown. The black walnut is native to the eastern United States while most English walnuts are grown in Utah. The black walnut tree has a very deep root system while the English walnut has shallower roots and is thus more susceptible to root rot. English walnuts have a soft, thin shell while black walnuts are harder and sometimes stain skin coming into contact with them.
Calories, Protein and Iron
Black walnuts have fewer calories, are higher in protein and higher in iron than English walnuts. According to the United States Department of Agriculture nutrition database, per 100 g, English walnuts have 654 calories compared to black walnuts having 618 calories. Black walnuts are higher in protein -- 24.06 g per 100 g versus 15.23 g per 100 g for English walnuts. Black walnuts are higher in iron -- 3.12 mg per 100 g compared to 2.91 mg per 100 g in English walnuts.
Bone-Builiding Minerals
English walnuts are a richer source of calcium, at 98 mg per 100 g compared to 61 mg per 100 g for black walnuts. Black walnuts have more magnesium, beneficial in strengthening bones -- 201 mg per 100 g compared to 158 mg in the same amount of English walnuts. Black walnuts have more phosphorus -- another bone-building mineral -- 513 mg per 100 g compared to 346 mg for English walnuts.
Polyunsaturated Fat Content
Polyunsaturated fat, including both omega-3 and omega-6 fatty acids, play an important role in health. The Mayo Clinic website states that polyunsaturated fat "improves blood cholesterol levels, which can decrease your risk of heart disease." English walnuts have more polyunsaturated fat -- 47.2 g per 100 g compared to 43.8 g per 100 g for the black walnut.
References
- California Walnuts: Walnuts Benefits
- USDA: Nuts, Walnuts, Black, Dried
- USDA: Nuts, Walnuts, English
- "American Journal for Clinical Nutrition"; Effects of Walnut Consumption on Blood Lipids and Other Cardiovascular Risk Factors: a Meta-Analysis and Systematic Review; Deirdre K. Banel, et al.; 2009
- Utah State University Extension; Sometimes You Feel Like A Nut - Walnuts; Dennis Hinkamp; 1998
- Mayo Clinic; Dietary Fats, Know Which Ones to Choose; Feb. 15, 2011
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