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Peanut vs Walnut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 0.153g)
Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 2.11g)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is cheaper?
Peanut
Peanut is cheaper (difference - $2.2)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 6)
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.
Peanut Walnut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Lower in price 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
Peanut 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
47
Peanut
20
Walnut
Mineral Summary Score
80
Peanut
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
Peanut
5
:
3
Walnut
Contains more Iron +57.4%
Contains more Potassium +59.9%
Contains more Copper +38.6%
Contains less Sodium -88.9%
Equal in Calcium - 98
Equal in Magnesium - 158
Equal in Zinc - 3.09
Equal in Phosphorus - 346
Contains more Iron +57.4%
Contains more Potassium +59.9%
Contains more Copper +38.6%
Contains less Sodium -88.9%
Equal in Calcium - 98
Equal in Magnesium - 158
Equal in Zinc - 3.09
Equal in Phosphorus - 346

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
Peanut
4
:
5
Walnut
Contains more Vitamin E +1090%
Contains more Vitamin B1 +87.7%
Contains more Vitamin B3 +972.5%
Contains more Vitamin B5 +210%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B6 +54.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +1090%
Contains more Vitamin B1 +87.7%
Contains more Vitamin B3 +972.5%
Contains more Vitamin B5 +210%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B6 +54.3%
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
155%
Peanut
91%
Walnut
Carbohydrates
16%
Peanut
14%
Walnut
Fats
227%
Peanut
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 Peanut Walnut Opinion
Calories 567 654 Walnut
Protein 25.8 15.23 Peanut
Fats 49.24 65.21 Walnut
Vitamin C 0 1.3 Walnut
Carbs 16.13 13.71 Peanut
Cholesterol 0 0
Vitamin D 0 0
Iron 4.58 2.91 Peanut
Calcium 92 98 Walnut
Potassium 705 441 Peanut
Magnesium 168 158 Peanut
Sugars 4.72 2.61 Peanut
Fiber 8.5 6.7 Peanut
Copper 1.144 1.586 Walnut
Zinc 3.27 3.09 Peanut
Starch 0.06 Walnut
Phosphorus 376 346 Peanut
Sodium 18 2 Walnut
Vitamin A 0 20 Walnut
Vitamin E 8.33 0.7 Peanut
Vitamin D 0 0
Vitamin B1 0.64 0.341 Peanut
Vitamin B2 0.135 0.15 Walnut
Vitamin B3 12.066 1.125 Peanut
Vitamin B5 1.767 0.57 Peanut
Vitamin B6 0.348 0.537 Walnut
Vitamin B12 0 0
Vitamin K 0 2.7 Walnut
Folic acid (B9) 0 0
Trans Fat 0 Walnut
Saturated Fat 6.279 6.126 Walnut
Monounsaturated Fat 24.426 8.933 Peanut
Polyunsaturated fat 15.558 47.174 Walnut
Tryptophan 0.25 0.17 Peanut
Threonine 0.883 0.596 Peanut
Isoleucine 0.907 0.625 Peanut
Leucine 1.672 1.17 Peanut
Lysine 0.926 0.424 Peanut
Methionine 0.317 0.236 Peanut
Phenylalanine 1.377 0.711 Peanut
Valine 1.082 0.753 Peanut
Histidine 0.652 0.391 Peanut
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.