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Butter vs. Walnut — In-Depth Nutrition Comparison

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Significant differences between butter and walnut

  • Butter has more vitamin A; however, walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, iron, and vitamin B1.
  • Butter covers your daily saturated fat needs 222% more than walnut.

Specific food types used in this comparison are Butter, without salt and Nuts, walnuts, english.

Infographic

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.
Butter
Butter
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Walnut
Walnut
10
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 +7800%
Contains more CalciumCalcium +308.3%
Contains more PotassiumPotassium +1737.5%
Contains more IronIron +14450%
Contains more CopperCopper +9812.5%
Contains more ZincZinc +3333.3%
Contains more PhosphorusPhosphorus +1341.7%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +85250%
Contains more SeleniumSelenium +390%

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.
Butter
Butter
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Walnut
Walnut
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin AVitamin A +68300%
Contains more Vitamin EVitamin E +231.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +159.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +6720%
Contains more Vitamin B2Vitamin B2 +341.2%
Contains more Vitamin B3Vitamin B3 +2578.6%
Contains more Vitamin B5Vitamin B5 +418.2%
Contains more Vitamin B6Vitamin B6 +17800%
Contains more FolateFolate +3166.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Butter Walnut DV% diff.
Polyunsaturated fat 3.01g 47.174g 294%
Saturated fat 50.489g 6.126g 202%
Copper 0.016mg 1.586mg 174%
Manganese 0.004mg 3.414mg 148%
Vitamin A 684µg 1µg 76%
Cholesterol 215mg 0mg 72%
Phosphorus 24mg 346mg 46%
Vitamin B6 0.003mg 0.537mg 41%
Magnesium 2mg 158mg 37%
Iron 0.02mg 2.91mg 36%
Monounsaturated fat 23.43g 8.933g 36%
Protein 0.85g 15.23g 29%
Vitamin B1 0.005mg 0.341mg 28%
Fiber 0g 6.7g 27%
Zinc 0.09mg 3.09mg 27%
Fats 81.11g 65.21g 24%
Folate 3µg 98µg 24%
Potassium 24mg 441mg 12%
Vitamin E 2.32mg 0.7mg 11%
Vitamin B2 0.034mg 0.15mg 9%
Vitamin B5 0.11mg 0.57mg 9%
Calcium 24mg 98mg 7%
Selenium 1µg 4.9µg 7%
Vitamin B3 0.042mg 1.125mg 7%
Vitamin B12 0.17µg 0µg 7%
Carbs 0.06g 13.71g 5%
Vitamin K 7µg 2.7µg 4%
Choline 18.8mg 39.2mg 4%
Calories 717kcal 654kcal 3%
Vitamin C 0mg 1.3mg 1%
Protein per 100 calories 0.12g 2.3g N/A
Calories per 10 g protein 8435kcal 429kcal N/A
Weight per 100 calories 14g 15g N/A
Unsaturated / Saturated Fat ratio 0.52 9.2 N/A
Net carbs 0.06g 7.01g N/A
Sugar 0.06g 2.61g N/A
Starch 0.06g 0%
Sodium 11mg 2mg 0%
Tryptophan 0.012mg 0.17mg 0%
Threonine 0.038mg 0.596mg 0%
Isoleucine 0.051mg 0.625mg 0%
Leucine 0.083mg 1.17mg 0%
Lysine 0.067mg 0.424mg 0%
Methionine 0.021mg 0.236mg 0%
Phenylalanine 0.041mg 0.711mg 0%
Valine 0.057mg 0.753mg 0%
Histidine 0.023mg 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Walnut
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 FatsFats +24.4%
Contains more WaterWater +340.8%
Contains more ProteinProtein +1691.8%
Contains more CarbsCarbs +22750%
Contains more OtherOther +4350%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
1
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Walnut
Walnut
2
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 more Mono. FatMonounsaturated fat +162.3%
Contains less Sat. FatSaturated fat -87.9%
Contains more Poly. FatPolyunsaturated fat +1467.2%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.