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Walnut vs. Butter — In-Depth Nutrition Comparison

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Significant differences between walnut and butter

  • Walnut has more copper, manganese, phosphorus, vitamin B6, magnesium, iron, and vitamin B1; however, butter is richer in vitamin A.
  • Butter covers your daily saturated fat needs 222% more than walnut.
  • Butter has 854 times less manganese than walnut. Walnut has 3.414mg of manganese, while butter has 0.004mg.
  • Walnut contains less saturated fat.

Specific food types used in this comparison are Nuts, walnuts, english and Butter, without salt.

Infographic

Walnut vs 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
10
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%
Butter
Butter
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +7800%
Contains more CalciumCalcium +308.3%
Contains more PotassiumPotassium +1737.5%
Contains more IronIron +14450%
Contains more CopperCopper +9812.5%
Contains more ZincZinc +3333.3%
Contains more PhosphorusPhosphorus +1341.7%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +85250%
Contains more SeleniumSelenium +390%

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Butter
Butter
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +6720%
Contains more Vitamin B2Vitamin B2 +341.2%
Contains more Vitamin B3Vitamin B3 +2578.6%
Contains more Vitamin B5Vitamin B5 +418.2%
Contains more Vitamin B6Vitamin B6 +17800%
Contains more FolateFolate +3166.7%
Contains more Vitamin AVitamin A +68300%
Contains more Vitamin EVitamin E +231.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +159.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Butter DV% diff.
Polyunsaturated fat 47.174g 3.01g 294%
Saturated fat 6.126g 50.489g 202%
Copper 1.586mg 0.016mg 174%
Manganese 3.414mg 0.004mg 148%
Vitamin A 1µg 684µg 76%
Cholesterol 0mg 215mg 72%
Phosphorus 346mg 24mg 46%
Vitamin B6 0.537mg 0.003mg 41%
Magnesium 158mg 2mg 37%
Iron 2.91mg 0.02mg 36%
Monounsaturated fat 8.933g 23.43g 36%
Protein 15.23g 0.85g 29%
Vitamin B1 0.341mg 0.005mg 28%
Fiber 6.7g 0g 27%
Zinc 3.09mg 0.09mg 27%
Fats 65.21g 81.11g 24%
Folate 98µg 3µg 24%
Potassium 441mg 24mg 12%
Vitamin E 0.7mg 2.32mg 11%
Vitamin B2 0.15mg 0.034mg 9%
Vitamin B5 0.57mg 0.11mg 9%
Calcium 98mg 24mg 7%
Selenium 4.9µg 1µg 7%
Vitamin B3 1.125mg 0.042mg 7%
Vitamin B12 0µg 0.17µg 7%
Carbs 13.71g 0.06g 5%
Vitamin K 2.7µg 7µg 4%
Choline 39.2mg 18.8mg 4%
Calories 654kcal 717kcal 3%
Vitamin C 1.3mg 0mg 1%
Protein per 100 calories 2.3g 0.12g N/A
Calories per 10 g protein 429kcal 8435kcal N/A
Weight per 100 calories 15g 14g N/A
Unsaturated / Saturated Fat ratio 9.2 0.52 N/A
Net carbs 7.01g 0.06g N/A
Sugar 2.61g 0.06g N/A
Starch 0.06g 0%
Sodium 2mg 11mg 0%
Tryptophan 0.17mg 0.012mg 0%
Threonine 0.596mg 0.038mg 0%
Isoleucine 0.625mg 0.051mg 0%
Leucine 1.17mg 0.083mg 0%
Lysine 0.424mg 0.067mg 0%
Methionine 0.236mg 0.021mg 0%
Phenylalanine 0.711mg 0.041mg 0%
Valine 0.753mg 0.057mg 0%
Histidine 0.391mg 0.023mg 0%
Fructose 0.09g 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
Butter
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +1691.8%
Contains more CarbsCarbs +22750%
Contains more OtherOther +4350%
Contains more FatsFats +24.4%
Contains more WaterWater +340.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Butter
Butter
1
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -87.9%
Contains more Poly. FatPolyunsaturated fat +1467.2%
Contains more Mono. FatMonounsaturated fat +162.3%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.