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Almond butter vs Walnut - In-Depth Nutrition Comparison

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Significant differences between Almond butter and Walnut

  • Almond butter has more Vitamin E , Vitamin B2, Magnesium, Calcium, Phosphorus, and Fiber, however Walnut is richer in Copper, Manganese, Vitamin B6, and Vitamin B1.
  • Almond butter covers your daily Vitamin E needs 157% more than Walnut.
  • Walnut has 6 times less Vitamin B2 than Almond butter. Almond butter has 0.939mg of Vitamin B2, while Walnut has 0.15mg.

Specific food types used in this comparison are Nuts, almond butter, plain, without salt added and Nuts, walnuts, english.

Infographic

Almond butter vs Walnut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +254.1%
Contains more Iron +19.9%
Contains more Magnesium +76.6%
Contains more Phosphorus +46.8%
Contains more Potassium +69.6%
Contains less Sodium -71.4%
Contains more Copper +69.8%
Equal in Zinc - 3.09
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Contains more Calcium +254.1%
Contains more Iron +19.9%
Contains more Magnesium +76.6%
Contains more Phosphorus +46.8%
Contains more Potassium +69.6%
Contains less Sodium -71.4%
Contains more Copper +69.8%
Equal in Zinc - 3.09

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
:
7
Walnut
Contains more Vitamin E +3358.6%
Contains more Vitamin B2 +526%
Contains more Vitamin B3 +180.4%
Contains more Vitamin A +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +731.7%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +421.4%
Contains more Folate +84.9%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
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%
Contains more Vitamin E +3358.6%
Contains more Vitamin B2 +526%
Contains more Vitamin B3 +180.4%
Contains more Vitamin A +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +731.7%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +421.4%
Contains more Folate +84.9%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond butter Walnut
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond butter Walnut Opinion
Net carbs 8.52g 7.01g Almond butter
Protein 20.96g 15.23g Almond butter
Fats 55.5g 65.21g Walnut
Carbs 18.82g 13.71g Almond butter
Calories 614kcal 654kcal Walnut
Starch 0.08g 0.06g Almond butter
Fructose 0g 0.09g Walnut
Sugar 4.43g 2.61g Walnut
Fiber 10.3g 6.7g Almond butter
Calcium 347mg 98mg Almond butter
Iron 3.49mg 2.91mg Almond butter
Magnesium 279mg 158mg Almond butter
Phosphorus 508mg 346mg Almond butter
Potassium 748mg 441mg Almond butter
Sodium 7mg 2mg Walnut
Zinc 3.29mg 3.09mg Almond butter
Copper 0.934mg 1.586mg Walnut
Vitamin A 1IU 20IU Walnut
Vitamin E 24.21mg 0.7mg Almond butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.041mg 0.341mg Walnut
Vitamin B2 0.939mg 0.15mg Almond butter
Vitamin B3 3.155mg 1.125mg Almond butter
Vitamin B5 0.318mg 0.57mg Walnut
Vitamin B6 0.103mg 0.537mg Walnut
Folate 53µg 98µg Walnut
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.7µg Walnut
Tryptophan 0.159mg 0.17mg Walnut
Threonine 0.555mg 0.596mg Walnut
Isoleucine 0.813mg 0.625mg Almond butter
Leucine 1.483mg 1.17mg Almond butter
Lysine 0.612mg 0.424mg Almond butter
Methionine 0.122mg 0.236mg Walnut
Phenylalanine 1.149mg 0.711mg Almond butter
Valine 0.937mg 0.753mg Almond butter
Histidine 0.55mg 0.391mg Almond butter
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.152g 6.126g Almond butter
Monounsaturated Fat 32.445g 8.933g Almond butter
Polyunsaturated fat 13.613g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Almond butter
33
Walnut
Mineral Summary Score
140
Almond butter
131
Walnut

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

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 1.82g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
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 - 0)
Which food is cheaper?
Almond butter
Almond butter is cheaper (difference - $2)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.