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  6. Walnut vs. Almond butter

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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut
Walnut
4
:
6
Almond butter
Almond butter
Contains less Sodium -71.4%
Contains more Copper +69.8%
Contains more Manganese +60.2%
Contains more Selenium +104.2%
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
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains less Sodium -71.4%
Contains more Copper +69.8%
Contains more Manganese +60.2%
Contains more Selenium +104.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut
Walnut
7
:
3
Almond butter
Almond butter
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%
Walnut
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%
Almond butter
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
:
3
Almond butter
Almond butter
Contains more Fats +17.5%
Contains more Water +148.2%
Contains more Protein +37.6%
Contains more Carbs +37.3%
Contains more Other +73%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more Fats +17.5%
Contains more Water +148.2%
Contains more Protein +37.6%
Contains more Carbs +37.3%
Contains more Other +73%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
1
:
2
Almond butter
Almond butter
Contains more Polyunsaturated fat +246.5%
Contains less Saturated Fat -32.2%
Contains more Monounsaturated Fat +263.2%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains more Polyunsaturated fat +246.5%
Contains less Saturated Fat -32.2%
Contains more Monounsaturated Fat +263.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
2
:
3
Almond butter
Almond butter
Contains more Glucose +300%
Contains more Fructose +∞%
Contains more Starch +33.3%
Contains more Sucrose +78.6%
Contains more Maltose +∞%
Walnut
2% 91% 3% 3%
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
Almond butter
2% 96%
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 Glucose +300%
Contains more Fructose +∞%
Contains more Starch +33.3%
Contains more Sucrose +78.6%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Manganese 3.414mg 2.131mg Walnut
Selenium 4.9µg 2.4µg Walnut
Vitamin A 20IU 1IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 24.21mg Almond butter
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 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
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

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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
33%
Walnut
71%
Almond butter
Minerals Daily Need Coverage Score
152%
Walnut
141%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.