Almond butter vs. Walnut — In-Depth Nutrition Comparison
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Significant differences between Almond butter and Walnut
- Almond butter has more Vitamin E , Vitamin B2, Magnesium, Calcium, Phosphorus, and Fiber, however, Walnut is richer in Copper, Manganese, Vitamin B6, and Vitamin B1.
- Almond butter covers your daily Vitamin E needs 157% more than Walnut.
- Walnut has 6 times less Vitamin B2 than Almond butter. Almond butter has 0.939mg of Vitamin B2, while Walnut has 0.15mg.
Specific food types used in this comparison are Nuts, almond butter, plain, without salt added and Nuts, walnuts, english.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+254.1%
Contains
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Iron
+19.9%
Contains
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Magnesium
+76.6%
Contains
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Phosphorus
+46.8%
Contains
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Potassium
+69.6%
Contains
less
Sodium
-71.4%
Contains
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Copper
+69.8%
Contains
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Manganese
+60.2%
Contains
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Selenium
+104.2%
Equal in Zinc - 3.09
Contains
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Calcium
+254.1%
Contains
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Iron
+19.9%
Contains
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Magnesium
+76.6%
Contains
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Phosphorus
+46.8%
Contains
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Potassium
+69.6%
Contains
less
Sodium
-71.4%
Contains
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Copper
+69.8%
Contains
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Manganese
+60.2%
Contains
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Selenium
+104.2%
Equal in Zinc - 3.09
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin E
+3358.6%
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Vitamin B2
+526%
Contains
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Vitamin B3
+180.4%
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Vitamin A
+1900%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+731.7%
Contains
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Vitamin B5
+79.2%
Contains
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Vitamin B6
+421.4%
Contains
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Folate
+84.9%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+3358.6%
Contains
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Vitamin B2
+526%
Contains
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Vitamin B3
+180.4%
Contains
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Vitamin A
+1900%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+731.7%
Contains
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Vitamin B5
+79.2%
Contains
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Vitamin B6
+421.4%
Contains
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Folate
+84.9%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+37.6%
Contains
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Carbs
+37.3%
Contains
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Other
+73%
Contains
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Fats
+17.5%
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Water
+148.2%
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Contains
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Protein
+37.6%
Contains
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Carbs
+37.3%
Contains
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Other
+73%
Contains
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Fats
+17.5%
Contains
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Water
+148.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-32.2%
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Monounsaturated Fat
+263.2%
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Polyunsaturated fat
+246.5%
Saturated Fat:
4.152 g
Monounsaturated Fat:
32.445 g
Polyunsaturated fat:
13.613 g
Saturated Fat:
6.126 g
Monounsaturated Fat:
8.933 g
Polyunsaturated fat:
47.174 g
Contains
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Saturated Fat
-32.2%
Contains
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Monounsaturated Fat
+263.2%
Contains
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Polyunsaturated fat
+246.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+33.3%
Contains
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Sucrose
+78.6%
Contains
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Maltose
+∞%
Contains
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Glucose
+300%
Contains
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Fructose
+∞%
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+33.3%
Contains
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Sucrose
+78.6%
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Maltose
+∞%
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Glucose
+300%
Contains
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Fructose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.52g | 7.01g |
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| Protein | 20.96g | 15.23g |
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| Fats | 55.5g | 65.21g |
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| Carbs | 18.82g | 13.71g |
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| Calories | 614kcal | 654kcal |
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| Starch | 0.08g | 0.06g |
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| Fructose | 0g | 0.09g |
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| Sugar | 4.43g | 2.61g |
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| Fiber | 10.3g | 6.7g |
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| Calcium | 347mg | 98mg |
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| Iron | 3.49mg | 2.91mg |
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| Magnesium | 279mg | 158mg |
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| Phosphorus | 508mg | 346mg |
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| Potassium | 748mg | 441mg |
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| Sodium | 7mg | 2mg |
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| Zinc | 3.29mg | 3.09mg |
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| Copper | 0.934mg | 1.586mg |
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| Manganese | 2.131mg | 3.414mg |
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| Selenium | 2.4µg | 4.9µg |
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| Vitamin A | 1IU | 20IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 24.21mg | 0.7mg |
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| Vitamin C | 0mg | 1.3mg |
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| Vitamin B1 | 0.041mg | 0.341mg |
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| Vitamin B2 | 0.939mg | 0.15mg |
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| Vitamin B3 | 3.155mg | 1.125mg |
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| Vitamin B5 | 0.318mg | 0.57mg |
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| Vitamin B6 | 0.103mg | 0.537mg |
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| Folate | 53µg | 98µg |
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| Vitamin K | 0µg | 2.7µg |
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| Tryptophan | 0.159mg | 0.17mg |
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| Threonine | 0.555mg | 0.596mg |
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| Isoleucine | 0.813mg | 0.625mg |
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| Leucine | 1.483mg | 1.17mg |
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| Lysine | 0.612mg | 0.424mg |
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| Methionine | 0.122mg | 0.236mg |
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| Phenylalanine | 1.149mg | 0.711mg |
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| Valine | 0.937mg | 0.753mg |
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| Histidine | 0.55mg | 0.391mg |
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| Saturated Fat | 4.152g | 6.126g |
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| Monounsaturated Fat | 32.445g | 8.933g |
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| Polyunsaturated fat | 13.613g | 47.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
33%
Minerals Daily Need Coverage Score
141%
152%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 1.82g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Almond butter is lower in Saturated Fat (difference - 1.974g)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond butter is cheaper (difference - $2)
Which food is richer in minerals?
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)