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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.

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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 Iron +67.2%
Contains more Calcium +100%
Contains more Copper +275.8%
Contains more Zinc +23.1%
Contains less Sodium -88.2%
Equal in Magnesium - 158
Equal in Phosphorus - 346
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Contains more Potassium +26.5%
Contains more Iron +67.2%
Contains more Calcium +100%
Contains more Copper +275.8%
Contains more Zinc +23.1%
Contains less Sodium -88.2%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B6 +21.8%
Contains more Vitamin K +800%
Contains more Folate +12.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 182% 0% 38% 45% 246% 69% 102% 0% 1% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B6 +21.8%
Contains more Vitamin K +800%
Contains more Folate +12.6%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.