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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| Contains more Vitamin EVitamin 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 | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 13.613g | 47.174g | 224% |
| Vitamin E | 24.21mg | 0.7mg | 157% |
| Copper | 0.934mg | 1.586mg | 72% |
| Vitamin B2 | 0.939mg | 0.15mg | 61% |
| Monounsaturated fat | 32.445g | 8.933g | 59% |
| Manganese | 2.131mg | 3.414mg | 56% |
| Vitamin B6 | 0.103mg | 0.537mg | 33% |
| Magnesium | 279mg | 158mg | 29% |
| Vitamin B1 | 0.041mg | 0.341mg | 25% |
| Calcium | 347mg | 98mg | 25% |
| Phosphorus | 508mg | 346mg | 23% |
| Fats | 55.5g | 65.21g | 15% |
| Fiber | 10.3g | 6.7g | 14% |
| Vitamin B3 | 3.155mg | 1.125mg | 13% |
| Folate | 53µg | 98µg | 11% |
| Protein | 20.96g | 15.23g | 11% |
| Potassium | 748mg | 441mg | 9% |
| Saturated fat | 4.152g | 6.126g | 9% |
| Iron | 3.49mg | 2.91mg | 7% |
| Vitamin B5 | 0.318mg | 0.57mg | 5% |
| Selenium | 2.4µg | 4.9µg | 5% |
| Choline | 52.1mg | 39.2mg | 2% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Calories | 614kcal | 654kcal | 2% |
| Zinc | 3.29mg | 3.09mg | 2% |
| Carbs | 18.82g | 13.71g | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 8.52g | 7.01g | N/A |
| Sugar | 4.43g | 2.61g | N/A |
| Starch | 0.08g | 0.06g | 0% |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.159mg | 0.17mg | 0% |
| Threonine | 0.555mg | 0.596mg | 0% |
| Isoleucine | 0.813mg | 0.625mg | 0% |
| Leucine | 1.483mg | 1.17mg | 0% |
| Lysine | 0.612mg | 0.424mg | 0% |
| Methionine | 0.122mg | 0.236mg | 0% |
| Phenylalanine | 1.149mg | 0.711mg | 0% |
| Valine | 0.937mg | 0.753mg | 0% |
| Histidine | 0.55mg | 0.391mg | 0% |
| Fructose | 0g | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
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
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
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
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
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
