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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Potassium
+26.5%
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Calcium
+100%
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Iron
+67.2%
Contains
less
Sodium
-88.2%
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Zinc
+23.1%
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Copper
+275.8%
Contains
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Manganese
+105%
Contains
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Selenium
+19.5%
Equal in Magnesium - 158
Equal in Phosphorus - 346
Contains
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Potassium
+26.5%
Contains
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Calcium
+100%
Contains
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Iron
+67.2%
Contains
less
Sodium
-88.2%
Contains
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Zinc
+23.1%
Contains
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Copper
+275.8%
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Manganese
+105%
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Selenium
+19.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin E
+1200%
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Vitamin B2
+28%
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Vitamin B3
+1065.5%
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Vitamin B5
+99.5%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+127.3%
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Vitamin B6
+21.8%
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Folate
+12.6%
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Vitamin K
+800%
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Vitamin E
+1200%
Contains
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Vitamin B2
+28%
Contains
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Vitamin B3
+1065.5%
Contains
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Vitamin B5
+99.5%
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+127.3%
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Vitamin B6
+21.8%
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Folate
+12.6%
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Vitamin K
+800%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+45.8%
Contains
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Carbs
+62.7%
Contains
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Other
+62.4%
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Fats
+27%
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Water
+230.9%
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Contains
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Protein
+45.8%
Contains
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Carbs
+62.7%
Contains
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Other
+62.4%
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Fats
+27%
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Water
+230.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+190.4%
Contains
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Saturated Fat
-40.7%
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Polyunsaturated fat
+276.3%
Saturated Fat:
10.325 g
Monounsaturated Fat:
25.941 g
Polyunsaturated fat:
12.535 g
Saturated Fat:
6.126 g
Monounsaturated Fat:
8.933 g
Polyunsaturated fat:
47.174 g
Contains
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Monounsaturated Fat
+190.4%
Contains
less
Saturated Fat
-40.7%
Contains
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Polyunsaturated fat
+276.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+5833.3%
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Sucrose
+321.8%
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Glucose
+62.5%
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Fructose
+33.3%
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+5833.3%
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Sucrose
+321.8%
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Glucose
+62.5%
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Fructose
+33.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.31g | 7.01g |
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| Protein | 22.21g | 15.23g |
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| Fats | 51.36g | 65.21g |
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| Carbs | 22.31g | 13.71g |
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| Calories | 598kcal | 654kcal |
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| Starch | 3.56g | 0.06g |
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| Fructose | 0.12g | 0.09g |
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| Sugar | 10.49g | 2.61g |
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| Fiber | 5g | 6.7g |
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| Calcium | 49mg | 98mg |
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| Iron | 1.74mg | 2.91mg |
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| Magnesium | 168mg | 158mg |
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| Phosphorus | 335mg | 346mg |
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| Potassium | 558mg | 441mg |
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| Sodium | 17mg | 2mg |
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| Zinc | 2.51mg | 3.09mg |
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| Copper | 0.422mg | 1.586mg |
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| Manganese | 1.665mg | 3.414mg |
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| Selenium | 4.1µg | 4.9µg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 9.1mg | 0.7mg |
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| Vitamin C | 0mg | 1.3mg |
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| Vitamin B1 | 0.15mg | 0.341mg |
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| Vitamin B2 | 0.192mg | 0.15mg |
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| Vitamin B3 | 13.112mg | 1.125mg |
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| Vitamin B5 | 1.137mg | 0.57mg |
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| Vitamin B6 | 0.441mg | 0.537mg |
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| Folate | 87µg | 98µg |
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| Vitamin K | 0.3µg | 2.7µg |
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| Tryptophan | 0.231mg | 0.17mg |
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| Threonine | 0.525mg | 0.596mg |
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| Isoleucine | 0.616mg | 0.625mg |
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| Leucine | 1.546mg | 1.17mg |
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| Lysine | 0.681mg | 0.424mg |
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| Methionine | 0.265mg | 0.236mg |
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| Phenylalanine | 1.202mg | 0.711mg |
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| Valine | 0.782mg | 0.753mg |
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| Histidine | 0.557mg | 0.391mg |
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| Trans Fat | 0.075g |
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| Saturated Fat | 10.325g | 6.126g |
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| Monounsaturated Fat | 25.941g | 8.933g |
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| Polyunsaturated fat | 12.535g | 47.174g |
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| Omega-6 - Eicosadienoic acid | 0.008g | 0g |
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| Omega-6 - Linoleic acid | 12.215g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-3 - ALA | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
62%
33%
Minerals Daily Need Coverage Score
84%
152%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 7.88g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Walnut is lower in Saturated Fat (difference - 4.199g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is cheaper?
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 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.