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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
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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
:
2
Walnut
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%
Contains more Copper +69.8%
Contains less Sodium -71.4%
Equal in Zinc - 3.09
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 131% 105% 66% 200% 312% 90% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
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%
Contains more Copper +69.8%
Contains less Sodium -71.4%
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 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 Folate +84.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 485% 0% 11% 217% 60% 20% 24% 0% 0% 40%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
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 Folate +84.9%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.