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Walnut vs. Almond paste — In-Depth Nutrition Comparison

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What are the main differences between Walnut and Almond paste?

  • Walnut is richer in Copper, Manganese, Vitamin B6, Vitamin B1, Iron, Zinc, and Phosphorus, yet Almond paste is richer in Vitamin E , and Vitamin B2.
  • Walnut's daily need coverage for Copper is 126% higher.
  • Walnut has 15 times more Vitamin B6 than Almond paste. Walnut has 0.537mg of Vitamin B6, while Almond paste has 0.036mg.
  • Almond paste contains less Saturated Fat.

We used Nuts, walnuts, english and Nuts, almond paste types in this comparison.

Infographic

Walnut vs Almond paste 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
Contains more MagnesiumMagnesium +21.5%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +81.9%
Contains more CopperCopper +249.3%
Contains more ZincZinc +108.8%
Contains more PhosphorusPhosphorus +34.1%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +298.8%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +75.5%

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +315.9%
Contains more Vitamin B5Vitamin B5 +404.4%
Contains more Vitamin B6Vitamin B6 +1391.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +34.2%
Contains more CholineCholine +37.5%
Contains more Vitamin E Vitamin E +1834.3%
Contains more Vitamin B2Vitamin B2 +176%
Contains more Vitamin B3Vitamin B3 +26.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
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
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Contains more ProteinProtein +69.2%
Contains more FatsFats +135.1%
Contains more OtherOther +29.9%
Contains more CarbsCarbs +248.7%
Contains more WaterWater +245.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
1
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
10% 68% 22%
Saturated Fat: Sat. Fat 2.629 g
Monounsaturated Fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 g
Contains more Poly. FatPolyunsaturated fat +710.4%
Contains less Sat. FatSaturated Fat -57.1%
Contains more Mono. FatMonounsaturated Fat +101.6%

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 paste
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Walnut Almond paste Opinion
Calories 654kcal 458kcal Walnut
Protein 15.23g 9g Walnut
Fats 65.21g 27.74g Walnut
Vitamin C 1.3mg 0.1mg Walnut
Net carbs 7.01g 43.01g Almond paste
Carbs 13.71g 47.81g Almond paste
Magnesium 158mg 130mg Walnut
Calcium 98mg 172mg Almond paste
Potassium 441mg 314mg Walnut
Iron 2.91mg 1.6mg Walnut
Sugar 2.61g 36.25g Walnut
Fiber 6.7g 4.8g Walnut
Copper 1.586mg 0.454mg Walnut
Zinc 3.09mg 1.48mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 258mg Walnut
Sodium 2mg 9mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 13.54mg Almond paste
Manganese 3.414mg 0.856mg Walnut
Selenium 4.9µg 4.2µg Walnut
Vitamin B1 0.341mg 0.082mg Walnut
Vitamin B2 0.15mg 0.414mg Almond paste
Vitamin B3 1.125mg 1.422mg Almond paste
Vitamin B5 0.57mg 0.113mg Walnut
Vitamin B6 0.537mg 0.036mg Walnut
Vitamin K 2.7µg 0µg Walnut
Folate 98µg 73µg Walnut
Choline 39.2mg 28.5mg Walnut
Saturated Fat 6.126g 2.629g Almond paste
Monounsaturated Fat 8.933g 18.012g Almond paste
Polyunsaturated fat 47.174g 5.821g Walnut
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Almond paste
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Walnut
38%
Almond paste
Minerals Daily Need Coverage Score
152%
Walnut
67%
Almond paste

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 33.64g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 3.497g)
Which food is lower in glycemic index?
Almond paste
Almond paste is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond paste
Almond paste is cheaper (difference - $5)
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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.