Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Walnut vs Almond butter - In-Depth Nutrition Comparison

Compare

Significant differences between Walnut and Almond butter

  • Walnut has more Copper, Manganese, Vitamin B6, and Vitamin B1, however Almond butter is richer in Vitamin E , Vitamin B2, Magnesium, Calcium, Phosphorus, and Fiber.
  • Almond butter covers your daily Vitamin E needs 157% more than Walnut.
  • Almond butter has 8 times less Vitamin B1 than Walnut. Walnut has 0.341mg of Vitamin B1, while Almond butter has 0.041mg.

Specific food types used in this comparison are Nuts, walnuts, english and Nuts, almond butter, plain, without salt added.

Infographic

Walnut vs Almond butter 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -71.4%
Contains more Copper +69.8%
Contains more Calcium +254.1%
Contains more Iron +19.9%
Contains more Magnesium +76.6%
Contains more Phosphorus +46.8%
Contains more Potassium +69.6%
Equal in Zinc - 3.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Contains less Sodium -71.4%
Contains more Copper +69.8%
Contains more Calcium +254.1%
Contains more Iron +19.9%
Contains more Magnesium +76.6%
Contains more Phosphorus +46.8%
Contains more Potassium +69.6%
Equal in Zinc - 3.29

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
Walnut
7
:
Contains more Vitamin A +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +731.7%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +421.4%
Contains more Folate +84.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +3358.6%
Contains more Vitamin B2 +526%
Contains more Vitamin B3 +180.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin A +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +731.7%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +421.4%
Contains more Folate +84.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +3358.6%
Contains more Vitamin B2 +526%
Contains more Vitamin B3 +180.4%

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.
Walnut Almond butter
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Walnut Almond butter Opinion
Net carbs 7.01g 8.52g Almond butter
Protein 15.23g 20.96g Almond butter
Fats 65.21g 55.5g Walnut
Carbs 13.71g 18.82g Almond butter
Calories 654kcal 614kcal Walnut
Starch 0.06g 0.08g Almond butter
Fructose 0.09g 0g Walnut
Sugar 2.61g 4.43g Walnut
Fiber 6.7g 10.3g Almond butter
Calcium 98mg 347mg Almond butter
Iron 2.91mg 3.49mg Almond butter
Magnesium 158mg 279mg Almond butter
Phosphorus 346mg 508mg Almond butter
Potassium 441mg 748mg Almond butter
Sodium 2mg 7mg Walnut
Zinc 3.09mg 3.29mg Almond butter
Copper 1.586mg 0.934mg Walnut
Vitamin A 20IU 1IU Walnut
Vitamin E 0.7mg 24.21mg Almond butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.041mg Walnut
Vitamin B2 0.15mg 0.939mg Almond butter
Vitamin B3 1.125mg 3.155mg Almond butter
Vitamin B5 0.57mg 0.318mg Walnut
Vitamin B6 0.537mg 0.103mg Walnut
Folate 98µg 53µg Walnut
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0µg Walnut
Tryptophan 0.17mg 0.159mg Walnut
Threonine 0.596mg 0.555mg Walnut
Isoleucine 0.625mg 0.813mg Almond butter
Leucine 1.17mg 1.483mg Almond butter
Lysine 0.424mg 0.612mg Almond butter
Methionine 0.236mg 0.122mg Walnut
Phenylalanine 0.711mg 1.149mg Almond butter
Valine 0.753mg 0.937mg Almond butter
Histidine 0.391mg 0.55mg Almond butter
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.126g 4.152g Almond butter
Monounsaturated Fat 8.933g 32.445g Almond butter
Polyunsaturated fat 47.174g 13.613g Walnut

Which food is preferable for your diet?

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

People also compare

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
33
Walnut
71
Almond butter
Mineral Summary Score
131
Walnut
140
Almond butter

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
91%
Walnut
126%
Almond butter
Carbohydrates
14%
Walnut
19%
Almond butter
Fats
301%
Walnut
256%
Almond butter

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 1.82g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 1.974g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond butter
Almond butter is cheaper (difference - $2)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.