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Walnut vs Peanut - 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.
Walnut Peanut
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
Walnut Peanut
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
47
Peanut
Mineral Summary Score
80
Walnut
80
Peanut

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
3
:
5
Peanut
Contains more Copper +38.6%
Contains less Sodium -88.9%
Contains more Iron +57.4%
Contains more Potassium +59.9%
Equal in Calcium - 92
Equal in Magnesium - 168
Equal in Zinc - 3.27
Equal in Phosphorus - 376
Contains more Copper +38.6%
Contains less Sodium -88.9%
Contains more Iron +57.4%
Contains more Potassium +59.9%
Equal in Calcium - 92
Equal in Magnesium - 168
Equal in Zinc - 3.27
Equal in Phosphorus - 376

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
5
:
4
Peanut
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%
Equal in Vitamin B2 - 0.135
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%
Equal in Vitamin B2 - 0.135

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
155%
Peanut
Carbohydrates
14%
Walnut
16%
Peanut
Fats
301%
Walnut
227%
Peanut

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