foodstruct logo
Find food by nutritional value | Diet analysis

Walnut vs Almond butter - In-Depth Nutrition Comparison

Compare

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.
Walnut Almond butter
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
Walnut Almond butter
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
20
Walnut
51
Almond butter
Mineral Summary Score
80
Walnut
99
Almond butter

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
Walnut
2
:
Contains more Copper +69.8%
Contains less Sodium -71.4%
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%
Equal in Zinc - 3.29
Contains more Copper +69.8%
Contains less Sodium -71.4%
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%
Equal in Zinc - 3.29

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
Walnut
6
:
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 +∞%
Contains more Vitamin E +3358.6%
Contains more Vitamin B2 +526%
Contains more Vitamin B3 +180.4%

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
91%
Walnut
126%
Almond butter
Carbohydrates
14%
Walnut
19%
Almond butter
Fats
301%
Walnut
256%
Almond butter

People also compare

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 Walnut Almond butter Opinion
Calories 654 614 Walnut
Protein 15.23 20.96 Almond butter
Fats 65.21 55.5 Walnut
Vitamin C 1.3 0 Walnut
Carbs 13.71 18.82 Almond butter
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 3.49 Almond butter
Calcium 98 347 Almond butter
Potassium 441 748 Almond butter
Magnesium 158 279 Almond butter
Sugars 2.61 4.43 Almond butter
Fiber 6.7 10.3 Almond butter
Copper 1.586 0.934 Walnut
Zinc 3.09 3.29 Almond butter
Starch 0.06 0.08 Almond butter
Phosphorus 346 508 Almond butter
Sodium 2 7 Walnut
Vitamin A 20 1 Walnut
Vitamin E 0.7 24.21 Almond butter
Vitamin D 0 0
Vitamin B1 0.341 0.041 Walnut
Vitamin B2 0.15 0.939 Almond butter
Vitamin B3 1.125 3.155 Almond butter
Vitamin B5 0.57 0.318 Walnut
Vitamin B6 0.537 0.103 Walnut
Vitamin B12 0 0
Vitamin K 2.7 0 Walnut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.126 4.152 Almond butter
Monounsaturated Fat 8.933 32.445 Almond butter
Polyunsaturated fat 47.174 13.613 Walnut
Tryptophan 0.17 0.159 Walnut
Threonine 0.596 0.555 Walnut
Isoleucine 0.625 0.813 Almond butter
Leucine 1.17 1.483 Almond butter
Lysine 0.424 0.612 Almond butter
Methionine 0.236 0.122 Walnut
Phenylalanine 0.711 1.149 Almond butter
Valine 0.753 0.937 Almond butter
Histidine 0.391 0.55 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.