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  6. Almond butter vs. Walnut oil

Almond butter vs. Walnut oil — In-Depth Nutrition Comparison

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Summary of differences between Almond butter and Walnut oil

  • Walnut oil has less Vitamin E , Copper, Phosphorus, Vitamin B2, Magnesium, Iron, Fiber, Calcium, and Zinc than Almond butter.
  • Almond butter covers your daily need of Vitamin E 159% more than Walnut oil.
  • Almond butter has less Saturated Fat.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Oil, walnut.

Infographic

Almond butter vs Walnut oil 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.
Almond butter
Almond butter
9
:
1
Walnut oil
Walnut oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Almond butter
Almond butter
8
:
1
Walnut oil
Walnut oil
Contains more Vitamin A +∞%
Contains more Vitamin E +5952.5%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Almond butter
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%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Contains more Vitamin A +∞%
Contains more Vitamin E +5952.5%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
4
:
1
Walnut oil
Walnut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +80.2%
Almond butter
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 oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +80.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Walnut oil
Walnut oil
Contains less Saturated Fat -54.4%
Contains more Monounsaturated Fat +42.3%
Contains more Polyunsaturated fat +365%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Contains less Saturated Fat -54.4%
Contains more Monounsaturated Fat +42.3%
Contains more Polyunsaturated fat +365%

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 oil
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond butter Walnut oil Opinion
Net carbs 8.52g 0g Almond butter
Protein 20.96g 0g Almond butter
Fats 55.5g 100g Walnut oil
Carbs 18.82g 0g Almond butter
Calories 614kcal 884kcal Walnut oil
Starch 0.08g Almond butter
Sugar 4.43g 0g Walnut oil
Fiber 10.3g 0g Almond butter
Calcium 347mg 0mg Almond butter
Iron 3.49mg 0mg Almond butter
Magnesium 279mg 0mg Almond butter
Phosphorus 508mg 0mg Almond butter
Potassium 748mg 0mg Almond butter
Sodium 7mg 0mg Walnut oil
Zinc 3.29mg 0mg Almond butter
Copper 0.934mg 0mg Almond butter
Manganese 2.131mg Almond butter
Selenium 2.4µg 0µg Almond butter
Vitamin A 1IU 0IU Almond butter
Vitamin E 24.21mg 0.4mg Almond butter
Vitamin B1 0.041mg 0mg Almond butter
Vitamin B2 0.939mg 0mg Almond butter
Vitamin B3 3.155mg 0mg Almond butter
Vitamin B5 0.318mg 0mg Almond butter
Vitamin B6 0.103mg 0mg Almond butter
Folate 53µg 0µg Almond butter
Vitamin K 0µg 15µg Walnut oil
Tryptophan 0.159mg 0mg Almond butter
Threonine 0.555mg 0mg Almond butter
Isoleucine 0.813mg 0mg Almond butter
Leucine 1.483mg 0mg Almond butter
Lysine 0.612mg 0mg Almond butter
Methionine 0.122mg 0mg Almond butter
Phenylalanine 1.149mg 0mg Almond butter
Valine 0.937mg 0mg Almond butter
Histidine 0.55mg 0mg Almond butter
Saturated Fat 4.152g 9.1g Almond butter
Monounsaturated Fat 32.445g 22.8g Almond butter
Polyunsaturated fat 13.613g 63.3g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Walnut oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Almond butter
4%
Walnut oil
Minerals Daily Need Coverage Score
141%
Almond butter
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 7mg)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 4.948g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.