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Peanut butter vs Walnut - In-Depth Nutrition Comparison

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Summary of differences between Peanut butter and Walnut

  • Peanut butter has more Vitamin B3, Vitamin E , and Vitamin B5, however Walnut is higher in Copper, Manganese, Vitamin B1, Iron, Vitamin B6, and Fiber.
  • Walnut covers your daily need of Copper 129% more than Peanut butter.
  • Peanut butter has 13 times more Vitamin E than Walnut. While Peanut butter has 9.1mg of Vitamin E , Walnut has only 0.7mg.
  • Walnut has less Saturated Fat.

These are the specific foods used in this comparison Peanut butter, smooth style, without salt and Nuts, walnuts, english.

Infographic

Peanut butter vs Walnut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +26.5%
Contains more Calcium +100%
Contains more Iron +67.2%
Contains less Sodium -88.2%
Contains more Zinc +23.1%
Contains more Copper +275.8%
Equal in Magnesium - 158
Equal in Phosphorus - 346
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Contains more Potassium +26.5%
Contains more Calcium +100%
Contains more Iron +67.2%
Contains less Sodium -88.2%
Contains more Zinc +23.1%
Contains more Copper +275.8%
Equal in Magnesium - 158
Equal in Phosphorus - 346

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Walnut
Contains more Vitamin E +1200%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +1065.5%
Contains more Vitamin B5 +99.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B6 +21.8%
Contains more Folate +12.6%
Contains more Vitamin K +800%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin E +1200%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +1065.5%
Contains more Vitamin B5 +99.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B6 +21.8%
Contains more Folate +12.6%
Contains more Vitamin K +800%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut butter Walnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Walnut Opinion
Net carbs 17.31g 7.01g Peanut butter
Protein 22.21g 15.23g Peanut butter
Fats 51.36g 65.21g Walnut
Carbs 22.31g 13.71g Peanut butter
Calories 598kcal 654kcal Walnut
Starch 3.56g 0.06g Peanut butter
Fructose 0.12g 0.09g Peanut butter
Sugar 10.49g 2.61g Walnut
Fiber 5g 6.7g Walnut
Calcium 49mg 98mg Walnut
Iron 1.74mg 2.91mg Walnut
Magnesium 168mg 158mg Peanut butter
Phosphorus 335mg 346mg Walnut
Potassium 558mg 441mg Peanut butter
Sodium 17mg 2mg Walnut
Zinc 2.51mg 3.09mg Walnut
Copper 0.422mg 1.586mg Walnut
Vitamin A 0IU 20IU Walnut
Vitamin E 9.1mg 0.7mg Peanut butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.15mg 0.341mg Walnut
Vitamin B2 0.192mg 0.15mg Peanut butter
Vitamin B3 13.112mg 1.125mg Peanut butter
Vitamin B5 1.137mg 0.57mg Peanut butter
Vitamin B6 0.441mg 0.537mg Walnut
Folate 87µg 98µg Walnut
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 2.7µg Walnut
Tryptophan 0.231mg 0.17mg Peanut butter
Threonine 0.525mg 0.596mg Walnut
Isoleucine 0.616mg 0.625mg Walnut
Leucine 1.546mg 1.17mg Peanut butter
Lysine 0.681mg 0.424mg Peanut butter
Methionine 0.265mg 0.236mg Peanut butter
Phenylalanine 1.202mg 0.711mg Peanut butter
Valine 0.782mg 0.753mg Peanut butter
Histidine 0.557mg 0.391mg Peanut butter
Cholesterol 0mg 0mg
Trans Fat 0.075g g Walnut
Saturated Fat 10.325g 6.126g Walnut
Monounsaturated Fat 25.941g 8.933g Peanut butter
Polyunsaturated fat 12.535g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Peanut butter
33
Walnut
Mineral Summary Score
76
Peanut butter
131
Walnut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
133%
Peanut butter
91%
Walnut
Carbohydrates
22%
Peanut butter
14%
Walnut
Fats
237%
Peanut butter
301%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 7.88g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 4.199g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 14)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.