Walnut vs. Almond butter — In-Depth Nutrition Comparison
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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.
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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 more CopperCopper | +69.8% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +60.2% |
| Contains more SeleniumSelenium | +104.2% |
| Contains more MagnesiumMagnesium | +76.6% |
| Contains more CalciumCalcium | +254.1% |
| Contains more PotassiumPotassium | +69.6% |
| Contains more IronIron | +19.9% |
| Contains more PhosphorusPhosphorus | +46.8% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +731.7% |
| Contains more Vitamin B5Vitamin B5 | +79.2% |
| Contains more Vitamin B6Vitamin B6 | +421.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +84.9% |
| Contains more Vitamin EVitamin E | +3358.6% |
| Contains more Vitamin B2Vitamin B2 | +526% |
| Contains more Vitamin B3Vitamin B3 | +180.4% |
| Contains more CholineCholine | +32.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
| Contains more FatsFats | +17.5% |
| Contains more WaterWater | +148.2% |
| Contains more ProteinProtein | +37.6% |
| Contains more CarbsCarbs | +37.3% |
| Contains more OtherOther | +73% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
| Contains more Poly. FatPolyunsaturated fat | +246.5% |
| Contains less Sat. FatSaturated fat | -32.2% |
| Contains more Mono. FatMonounsaturated fat | +263.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
| Contains more GlucoseGlucose | +300% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +33.3% |
| Contains more SucroseSucrose | +78.6% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 13.613g | 224% |
| Vitamin E | 0.7mg | 24.21mg | 157% |
| Copper | 1.586mg | 0.934mg | 72% |
| Vitamin B2 | 0.15mg | 0.939mg | 61% |
| Monounsaturated fat | 8.933g | 32.445g | 59% |
| Manganese | 3.414mg | 2.131mg | 56% |
| Vitamin B6 | 0.537mg | 0.103mg | 33% |
| Magnesium | 158mg | 279mg | 29% |
| Vitamin B1 | 0.341mg | 0.041mg | 25% |
| Calcium | 98mg | 347mg | 25% |
| Phosphorus | 346mg | 508mg | 23% |
| Fats | 65.21g | 55.5g | 15% |
| Fiber | 6.7g | 10.3g | 14% |
| Vitamin B3 | 1.125mg | 3.155mg | 13% |
| Folate | 98µg | 53µg | 11% |
| Protein | 15.23g | 20.96g | 11% |
| Potassium | 441mg | 748mg | 9% |
| Saturated fat | 6.126g | 4.152g | 9% |
| Iron | 2.91mg | 3.49mg | 7% |
| Vitamin B5 | 0.57mg | 0.318mg | 5% |
| Selenium | 4.9µg | 2.4µg | 5% |
| Choline | 39.2mg | 52.1mg | 2% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Calories | 654kcal | 614kcal | 2% |
| Zinc | 3.09mg | 3.29mg | 2% |
| Carbs | 13.71g | 18.82g | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 8.52g | N/A |
| Sugar | 2.61g | 4.43g | N/A |
| Starch | 0.06g | 0.08g | 0% |
| Sodium | 2mg | 7mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.159mg | 0% |
| Threonine | 0.596mg | 0.555mg | 0% |
| Isoleucine | 0.625mg | 0.813mg | 0% |
| Leucine | 1.17mg | 1.483mg | 0% |
| Lysine | 0.424mg | 0.612mg | 0% |
| Methionine | 0.236mg | 0.122mg | 0% |
| Phenylalanine | 0.711mg | 1.149mg | 0% |
| Valine | 0.753mg | 0.937mg | 0% |
| Histidine | 0.391mg | 0.55mg | 0% |
| Fructose | 0.09g | 0g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
68%
Minerals Daily Need Coverage Score
152%
141%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 1.82g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Almond butter is lower in Saturated fat (difference - 1.974g)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond butter is cheaper (difference - $2)
Which food is richer in minerals?
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.