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  6. Walnut vs. Butter

Walnut vs. Butter — In-Depth Nutrition Comparison

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Significant differences between Walnut and Butter

  • Walnut has more Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, Iron, and Vitamin B1, however, Butter is richer in Vitamin A RAE.
  • Butter covers your daily Saturated Fat needs 222% more than Walnut.
  • Butter has 854 times less Manganese than Walnut. Walnut has 3.414mg of Manganese, while Butter has 0.004mg.
  • Walnut contains less Saturated Fat.

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

Infographic

Walnut vs Butter 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.
Walnut
Walnut
10
:
0
Butter
Butter
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%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
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.
Walnut
Walnut
7
:
4
Butter
Butter
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%
Contains more Vitamin A +12395%
Contains more Vitamin E +231.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +159.3%
Walnut
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%
Butter
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%
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%
Contains more Vitamin A +12395%
Contains more Vitamin E +231.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +159.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Butter
Butter
Contains more Protein +1691.8%
Contains more Carbs +22750%
Contains more Other +4350%
Contains more Fats +24.4%
Contains more Water +340.8%
Walnut
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
Butter
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more Protein +1691.8%
Contains more Carbs +22750%
Contains more Other +4350%
Contains more Fats +24.4%
Contains more Water +340.8%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Butter
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 Walnut Butter Opinion
Net carbs 7.01g 0.06g Walnut
Protein 15.23g 0.85g Walnut
Fats 65.21g 81.11g Butter
Carbs 13.71g 0.06g Walnut
Calories 654kcal 717kcal Butter
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 0.06g Butter
Fiber 6.7g 0g Walnut
Calcium 98mg 24mg Walnut
Iron 2.91mg 0.02mg Walnut
Magnesium 158mg 2mg Walnut
Phosphorus 346mg 24mg Walnut
Potassium 441mg 24mg Walnut
Sodium 2mg 11mg Walnut
Zinc 3.09mg 0.09mg Walnut
Copper 1.586mg 0.016mg Walnut
Manganese 3.414mg 0.004mg Walnut
Selenium 4.9µg 1µg Walnut
Vitamin A 20IU 2499IU Butter
Vitamin A RAE 1µg 684µg Butter
Vitamin E 0.7mg 2.32mg Butter
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.005mg Walnut
Vitamin B2 0.15mg 0.034mg Walnut
Vitamin B3 1.125mg 0.042mg Walnut
Vitamin B5 0.57mg 0.11mg Walnut
Vitamin B6 0.537mg 0.003mg Walnut
Folate 98µg 3µg Walnut
Vitamin B12 0µg 0.17µg Butter
Vitamin K 2.7µg 7µg Butter
Tryptophan 0.17mg 0.012mg Walnut
Threonine 0.596mg 0.038mg Walnut
Isoleucine 0.625mg 0.051mg Walnut
Leucine 1.17mg 0.083mg Walnut
Lysine 0.424mg 0.067mg Walnut
Methionine 0.236mg 0.021mg Walnut
Phenylalanine 0.711mg 0.041mg Walnut
Valine 0.753mg 0.057mg Walnut
Histidine 0.391mg 0.023mg Walnut
Cholesterol 0mg 215mg Walnut
Saturated Fat 6.126g 50.489g Walnut
Monounsaturated Fat 8.933g 23.43g Butter
Polyunsaturated fat 47.174g 3.01g 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
Walnut Butter
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
33%
Walnut
21%
Butter
Minerals Daily Need Coverage Score
152%
Walnut
4%
Butter

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