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Peanut butter vs Walnut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 7.88g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 4.199g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 6)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 butter Walnut
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peanut 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
41
Peanut butter
20
Walnut
Mineral Summary Score
54
Peanut 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
:
6
Walnut
Contains more Potassium +26.5%
Contains more Iron +67.2%
Contains more Calcium +100%
Contains more Copper +275.8%
Contains more Zinc +23.1%
Contains less Sodium -88.2%
Equal in Magnesium - 158
Equal in Phosphorus - 346
Contains more Potassium +26.5%
Contains more Iron +67.2%
Contains more Calcium +100%
Contains more Copper +275.8%
Contains more Zinc +23.1%
Contains less Sodium -88.2%
Equal in Magnesium - 158
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
:
5
Walnut
Contains more Vitamin E +1200%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +1065.5%
Contains more Vitamin B5 +99.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B6 +21.8%
Contains more Vitamin K +800%
Contains more Vitamin E +1200%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +1065.5%
Contains more Vitamin B5 +99.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B6 +21.8%
Contains more Vitamin K +800%

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
133%
Peanut butter
91%
Walnut
Carbohydrates
22%
Peanut butter
14%
Walnut
Fats
237%
Peanut 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 Peanut butter Walnut Opinion
Calories 598 654 Walnut
Protein 22.21 15.23 Peanut butter
Fats 51.36 65.21 Walnut
Vitamin C 0 1.3 Walnut
Carbs 22.31 13.71 Peanut butter
Cholesterol 0 0
Vitamin D 0 0
Iron 1.74 2.91 Walnut
Calcium 49 98 Walnut
Potassium 558 441 Peanut butter
Magnesium 168 158 Peanut butter
Sugars 10.49 2.61 Peanut butter
Fiber 5 6.7 Walnut
Copper 0.422 1.586 Walnut
Zinc 2.51 3.09 Walnut
Starch 3.56 0.06 Peanut butter
Phosphorus 335 346 Walnut
Sodium 17 2 Walnut
Vitamin A 0 20 Walnut
Vitamin E 9.1 0.7 Peanut butter
Vitamin D 0 0
Vitamin B1 0.15 0.341 Walnut
Vitamin B2 0.192 0.15 Peanut butter
Vitamin B3 13.112 1.125 Peanut butter
Vitamin B5 1.137 0.57 Peanut butter
Vitamin B6 0.441 0.537 Walnut
Vitamin B12 0 0
Vitamin K 0.3 2.7 Walnut
Folic acid (B9) 0 0
Trans Fat 0.075 Walnut
Saturated Fat 10.325 6.126 Walnut
Monounsaturated Fat 25.941 8.933 Peanut butter
Polyunsaturated fat 12.535 47.174 Walnut
Tryptophan 0.231 0.17 Peanut butter
Threonine 0.525 0.596 Walnut
Isoleucine 0.616 0.625 Walnut
Leucine 1.546 1.17 Peanut butter
Lysine 0.681 0.424 Peanut butter
Methionine 0.265 0.236 Peanut butter
Phenylalanine 1.202 0.711 Peanut butter
Valine 0.782 0.753 Peanut butter
Histidine 0.557 0.391 Peanut 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.