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Butter vs. Walnut — In-Depth Nutrition Comparison

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Significant differences between Butter and Walnut

  • Butter has more Vitamin A RAE, however, Walnut is richer in Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, Iron, and Vitamin B1.
  • Butter covers your daily Saturated Fat needs 222% more than Walnut.

Specific food types used in this comparison are Butter, without salt and Nuts, walnuts, english.

Infographic

Butter vs Walnut infographic
Infographic link

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.
Butter
0
:
10
Walnut
Contains more Calcium +308.3%
Contains more Iron +14450%
Contains more Magnesium +7800%
Contains more Phosphorus +1341.7%
Contains more Potassium +1737.5%
Contains less Sodium -81.8%
Contains more Zinc +3333.3%
Contains more Copper +9812.5%
Contains more Manganese +85250%
Contains more Selenium +390%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +308.3%
Contains more Iron +14450%
Contains more Magnesium +7800%
Contains more Phosphorus +1341.7%
Contains more Potassium +1737.5%
Contains less Sodium -81.8%
Contains more Zinc +3333.3%
Contains more Copper +9812.5%
Contains more Manganese +85250%
Contains more Selenium +390%

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.
Butter
4
:
7
Walnut
Contains more Vitamin A +12395%
Contains more Vitamin E +231.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +159.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6720%
Contains more Vitamin B2 +341.2%
Contains more Vitamin B3 +2578.6%
Contains more Vitamin B5 +418.2%
Contains more Vitamin B6 +17800%
Contains more Folate +3166.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +12395%
Contains more Vitamin E +231.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +159.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6720%
Contains more Vitamin B2 +341.2%
Contains more Vitamin B3 +2578.6%
Contains more Vitamin B5 +418.2%
Contains more Vitamin B6 +17800%
Contains more Folate +3166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
2
:
3
Walnut
Contains more Fats +24.4%
Contains more Water +340.8%
Contains more Protein +1691.8%
Contains more Carbs +22750%
Contains more Other +4350%
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Fats +24.4%
Contains more Water +340.8%
Contains more Protein +1691.8%
Contains more Carbs +22750%
Contains more Other +4350%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
1
:
2
Walnut
Contains more Monounsaturated Fat +162.3%
Contains less Saturated Fat -87.9%
Contains more Polyunsaturated fat +1467.2%
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains more Monounsaturated Fat +162.3%
Contains less Saturated Fat -87.9%
Contains more Polyunsaturated fat +1467.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butter Walnut
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Butter Walnut Opinion
Net carbs 0.06g 7.01g Walnut
Protein 0.85g 15.23g Walnut
Fats 81.11g 65.21g Butter
Carbs 0.06g 13.71g Walnut
Calories 717kcal 654kcal Butter
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 0.06g 2.61g Butter
Fiber 0g 6.7g Walnut
Calcium 24mg 98mg Walnut
Iron 0.02mg 2.91mg Walnut
Magnesium 2mg 158mg Walnut
Phosphorus 24mg 346mg Walnut
Potassium 24mg 441mg Walnut
Sodium 11mg 2mg Walnut
Zinc 0.09mg 3.09mg Walnut
Copper 0.016mg 1.586mg Walnut
Manganese 0.004mg 3.414mg Walnut
Selenium 1µg 4.9µg Walnut
Vitamin A 2499IU 20IU Butter
Vitamin A RAE 684µg 1µg Butter
Vitamin E 2.32mg 0.7mg Butter
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.005mg 0.341mg Walnut
Vitamin B2 0.034mg 0.15mg Walnut
Vitamin B3 0.042mg 1.125mg Walnut
Vitamin B5 0.11mg 0.57mg Walnut
Vitamin B6 0.003mg 0.537mg Walnut
Folate 3µg 98µg Walnut
Vitamin B12 0.17µg 0µg Butter
Vitamin K 7µg 2.7µg Butter
Tryptophan 0.012mg 0.17mg Walnut
Threonine 0.038mg 0.596mg Walnut
Isoleucine 0.051mg 0.625mg Walnut
Leucine 0.083mg 1.17mg Walnut
Lysine 0.067mg 0.424mg Walnut
Methionine 0.021mg 0.236mg Walnut
Phenylalanine 0.041mg 0.711mg Walnut
Valine 0.057mg 0.753mg Walnut
Histidine 0.023mg 0.391mg Walnut
Cholesterol 215mg 0mg Walnut
Saturated Fat 50.489g 6.126g Walnut
Monounsaturated Fat 23.43g 8.933g Butter
Polyunsaturated fat 3.01g 47.174g Walnut
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
21%
Butter
33%
Walnut
Minerals Daily Need Coverage Score
4%
Butter
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 44.363g)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 2.55g)
Which food is cheaper?
Butter
Butter is cheaper (difference - $3.4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.