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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Walnut
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +76.6%
Contains more CalciumCalcium +254.1%
Contains more PotassiumPotassium +69.6%
Contains more IronIron +19.9%
Contains more PhosphorusPhosphorus +46.8%
Contains more CopperCopper +69.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +60.2%
Contains more SeleniumSelenium +104.2%
~equal in Zinc ~3.09mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Walnut
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin E Vitamin E +3358.6%
Contains more Vitamin B2Vitamin B2 +526%
Contains more Vitamin B3Vitamin B3 +180.4%
Contains more CholineCholine +32.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin B1Vitamin B1 +731.7%
Contains more Vitamin B5Vitamin B5 +79.2%
Contains more Vitamin B6Vitamin B6 +421.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +84.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Walnut
2
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
Contains more ProteinProtein +37.6%
Contains more CarbsCarbs +37.3%
Contains more OtherOther +73%
Contains more FatsFats +17.5%
Contains more WaterWater +148.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated Fat: Sat. Fat 4.152 g
Monounsaturated Fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Walnut
1
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated Fat -32.2%
Contains more Mono. FatMonounsaturated Fat +263.2%
Contains more Poly. FatPolyunsaturated fat +246.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +33.3%
Contains more SucroseSucrose +78.6%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +300%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Walnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Walnut Opinion
Calories 614kcal 654kcal Walnut
Protein 20.96g 15.23g Almond butter
Fats 55.5g 65.21g Walnut
Vitamin C 0mg 1.3mg Walnut
Net carbs 8.52g 7.01g Almond butter
Carbs 18.82g 13.71g Almond butter
Magnesium 279mg 158mg Almond butter
Calcium 347mg 98mg Almond butter
Potassium 748mg 441mg Almond butter
Iron 3.49mg 2.91mg Almond butter
Sugar 4.43g 2.61g Walnut
Fiber 10.3g 6.7g Almond butter
Copper 0.934mg 1.586mg Walnut
Zinc 3.29mg 3.09mg Almond butter
Starch 0.08g 0.06g Almond butter
Phosphorus 508mg 346mg Almond butter
Sodium 7mg 2mg Walnut
Vitamin A 1IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 24.21mg 0.7mg Almond butter
Manganese 2.131mg 3.414mg Walnut
Selenium 2.4µg 4.9µg 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
Vitamin K 0µg 2.7µg Walnut
Folate 53µg 98µg Walnut
Choline 52.1mg 39.2mg Almond butter
Saturated Fat 4.152g 6.126g Almond butter
Monounsaturated Fat 32.445g 8.933g Almond butter
Polyunsaturated fat 13.613g 47.174g 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
Fructose 0g 0.09g Walnut

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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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
68%
Almond butter
32%
Walnut
Minerals Daily Need Coverage Score
141%
Almond butter
152%
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 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)
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. 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.