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Almond butter vs Walnut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5mg)
Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 1.82g)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is cheaper?
Almond butter
Almond butter is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 1.974g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond butter Walnut
Lower in Sodium ok
Lower in Sugars ok
Rich in minerals ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond butter Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
51
Almond butter
20
Walnut
Mineral Summary Score
99
Almond butter
80
Walnut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Walnut
Contains more Iron +19.9%
Contains more Calcium +254.1%
Contains more Potassium +69.6%
Contains more Magnesium +76.6%
Contains more Phosphorus +46.8%
Contains more Copper +69.8%
Contains less Sodium -71.4%
Equal in Zinc - 3.09
Contains more Iron +19.9%
Contains more Calcium +254.1%
Contains more Potassium +69.6%
Contains more Magnesium +76.6%
Contains more Phosphorus +46.8%
Contains more Copper +69.8%
Contains less Sodium -71.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Walnut
Contains more Vitamin E +3358.6%
Contains more Vitamin B2 +526%
Contains more Vitamin B3 +180.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +1900%
Contains more Vitamin B1 +731.7%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +421.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +3358.6%
Contains more Vitamin B2 +526%
Contains more Vitamin B3 +180.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +1900%
Contains more Vitamin B1 +731.7%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +421.4%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
126%
Almond butter
91%
Walnut
Carbohydrates
19%
Almond butter
14%
Walnut
Fats
256%
Almond butter
301%
Walnut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond butter Walnut Opinion
Calories 614 654 Walnut
Protein 20.96 15.23 Almond butter
Fats 55.5 65.21 Walnut
Vitamin C 0 1.3 Walnut
Carbs 18.82 13.71 Almond butter
Cholesterol 0 0
Vitamin D 0 0
Iron 3.49 2.91 Almond butter
Calcium 347 98 Almond butter
Potassium 748 441 Almond butter
Magnesium 279 158 Almond butter
Sugars 4.43 2.61 Almond butter
Fiber 10.3 6.7 Almond butter
Copper 0.934 1.586 Walnut
Zinc 3.29 3.09 Almond butter
Starch 0.08 0.06 Almond butter
Phosphorus 508 346 Almond butter
Sodium 7 2 Walnut
Vitamin A 1 20 Walnut
Vitamin E 24.21 0.7 Almond butter
Vitamin D 0 0
Vitamin B1 0.041 0.341 Walnut
Vitamin B2 0.939 0.15 Almond butter
Vitamin B3 3.155 1.125 Almond butter
Vitamin B5 0.318 0.57 Walnut
Vitamin B6 0.103 0.537 Walnut
Vitamin B12 0 0
Vitamin K 0 2.7 Walnut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 4.152 6.126 Almond butter
Monounsaturated Fat 32.445 8.933 Almond butter
Polyunsaturated fat 13.613 47.174 Walnut
Tryptophan 0.159 0.17 Walnut
Threonine 0.555 0.596 Walnut
Isoleucine 0.813 0.625 Almond butter
Leucine 1.483 1.17 Almond butter
Lysine 0.612 0.424 Almond butter
Methionine 0.122 0.236 Walnut
Phenylalanine 1.149 0.711 Almond butter
Valine 0.937 0.753 Almond butter
Histidine 0.55 0.391 Almond butter
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.