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Almond paste vs. Walnut — In-Depth Nutrition Comparison

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What are the main differences between Almond paste and Walnut?

  • Almond paste is richer in Vitamin E , and Vitamin B2, yet Walnut is richer in Copper, Manganese, Vitamin B6, Vitamin B1, Iron, Zinc, and Phosphorus.
  • Walnut's daily need coverage for Copper is 126% higher.
  • Almond paste has 19 times more Vitamin E than Walnut. Almond paste has 13.54mg of Vitamin E , while Walnut has 0.7mg.
  • Almond paste contains less Saturated Fat.

We used Nuts, almond paste and Nuts, walnuts, english types in this comparison.

Infographic

Almond paste 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 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
Walnut
9
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 CalciumCalcium +75.5%
Contains more MagnesiumMagnesium +21.5%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +81.9%
Contains more CopperCopper +249.3%
Contains more ZincZinc +108.8%
Contains more PhosphorusPhosphorus +34.1%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +298.8%
Contains more SeleniumSelenium +16.7%

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 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
Walnut
8
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 +1834.3%
Contains more Vitamin B2Vitamin B2 +176%
Contains more Vitamin B3Vitamin B3 +26.4%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +315.9%
Contains more Vitamin B5Vitamin B5 +404.4%
Contains more Vitamin B6Vitamin B6 +1391.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +34.2%
Contains more CholineCholine +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Walnut
3
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 CarbsCarbs +248.7%
Contains more WaterWater +245.9%
Contains more ProteinProtein +69.2%
Contains more FatsFats +135.1%
Contains more OtherOther +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 68% 22%
Saturated Fat: Sat. Fat 2.629 g
Monounsaturated Fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 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 -57.1%
Contains more Mono. FatMonounsaturated Fat +101.6%
Contains more Poly. FatPolyunsaturated fat +710.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond paste Walnut Opinion
Calories 458kcal 654kcal Walnut
Protein 9g 15.23g Walnut
Fats 27.74g 65.21g Walnut
Vitamin C 0.1mg 1.3mg Walnut
Net carbs 43.01g 7.01g Almond paste
Carbs 47.81g 13.71g Almond paste
Magnesium 130mg 158mg Walnut
Calcium 172mg 98mg Almond paste
Potassium 314mg 441mg Walnut
Iron 1.6mg 2.91mg Walnut
Sugar 36.25g 2.61g Walnut
Fiber 4.8g 6.7g Walnut
Copper 0.454mg 1.586mg Walnut
Zinc 1.48mg 3.09mg Walnut
Starch 0.06g Walnut
Phosphorus 258mg 346mg Walnut
Sodium 9mg 2mg Walnut
Vitamin A 0IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 13.54mg 0.7mg Almond paste
Manganese 0.856mg 3.414mg Walnut
Selenium 4.2µg 4.9µg Walnut
Vitamin B1 0.082mg 0.341mg Walnut
Vitamin B2 0.414mg 0.15mg Almond paste
Vitamin B3 1.422mg 1.125mg Almond paste
Vitamin B5 0.113mg 0.57mg Walnut
Vitamin B6 0.036mg 0.537mg Walnut
Vitamin K 0µg 2.7µg Walnut
Folate 73µg 98µg Walnut
Choline 28.5mg 39.2mg Walnut
Saturated Fat 2.629g 6.126g Almond paste
Monounsaturated Fat 18.012g 8.933g Almond paste
Polyunsaturated fat 5.821g 47.174g Walnut
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond paste 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
38%
Almond paste
32%
Walnut
Minerals Daily Need Coverage Score
67%
Almond paste
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 33.64g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 3.497g)
Which food is lower in glycemic index?
Almond paste
Almond paste is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond paste
Almond paste is cheaper (difference - $5)
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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.