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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
8
:
0
Butter
Contains more Iron +14450%
Contains more Calcium +308.3%
Contains more Potassium +1737.5%
Contains more Magnesium +7800%
Contains more Copper +9812.5%
Contains more Zinc +3333.3%
Contains more Phosphorus +1341.7%
Contains less Sodium -81.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1% 8% 3% 2% 6% 3% 11% 2%
Contains more Iron +14450%
Contains more Calcium +308.3%
Contains more Potassium +1737.5%
Contains more Magnesium +7800%
Contains more Copper +9812.5%
Contains more Zinc +3333.3%
Contains more Phosphorus +1341.7%
Contains less Sodium -81.8%

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
:
4
Butter
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6720%
Contains more Vitamin B2 +341.2%
Contains more Vitamin B3 +2578.6%
Contains more Vitamin B5 +418.2%
Contains more Vitamin B6 +17800%
Contains more Folate +3166.7%
Contains more Vitamin A +12395%
Contains more Vitamin E +231.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +159.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 150% 47% 0% 2% 8% 1% 7% 1% 22% 18% 3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6720%
Contains more Vitamin B2 +341.2%
Contains more Vitamin B3 +2578.6%
Contains more Vitamin B5 +418.2%
Contains more Vitamin B6 +17800%
Contains more Folate +3166.7%
Contains more Vitamin A +12395%
Contains more Vitamin E +231.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +159.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Walnut
21
Butter
Mineral Summary Score
131
Walnut
4
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 the food
Protein
91%
Walnut
5%
Butter
Carbohydrates
14%
Walnut
0%
Butter
Fats
301%
Walnut
374%
Butter

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Walnut Butter
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugars ok
Lower in price ok
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Walnut Butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 215mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 44.363g)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sugars?
Butter
Butter contains less Sugars (difference - 2.55g)
Which food is cheaper?
Butter
Butter is cheaper (difference - $3.4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Walnut Butter Opinion
Calories 654 717 Butter
Protein 15.23 0.85 Walnut
Fats 65.21 81.11 Butter
Vitamin C 1.3 0 Walnut
Carbs 13.71 0.06 Walnut
Cholesterol 0 215 Walnut
Vitamin D 0 0
Iron 2.91 0.02 Walnut
Calcium 98 24 Walnut
Potassium 441 24 Walnut
Magnesium 158 2 Walnut
Sugars 2.61 0.06 Butter
Fiber 6.7 0 Walnut
Copper 1.586 0.016 Walnut
Zinc 3.09 0.09 Walnut
Starch 0.06 Walnut
Phosphorus 346 24 Walnut
Sodium 2 11 Walnut
Vitamin A 20 2499 Butter
Vitamin E 0.7 2.32 Butter
Vitamin D 0 0
Vitamin B1 0.341 0.005 Walnut
Vitamin B2 0.15 0.034 Walnut
Vitamin B3 1.125 0.042 Walnut
Vitamin B5 0.57 0.11 Walnut
Vitamin B6 0.537 0.003 Walnut
Vitamin B12 0 0.17 Butter
Vitamin K 2.7 7 Butter
Folate 98 3 Walnut
Trans Fat
Saturated Fat 6.126 50.489 Walnut
Monounsaturated Fat 8.933 23.43 Butter
Polyunsaturated fat 47.174 3.01 Walnut
Tryptophan 0.17 0.012 Walnut
Threonine 0.596 0.038 Walnut
Isoleucine 0.625 0.051 Walnut
Leucine 1.17 0.083 Walnut
Lysine 0.424 0.067 Walnut
Methionine 0.236 0.021 Walnut
Phenylalanine 0.711 0.041 Walnut
Valine 0.753 0.057 Walnut
Histidine 0.391 0.023 Walnut
Fructose 0.09 Walnut

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 of 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. 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.