Walnut vs. Peanut butter — In-Depth Nutrition Comparison
Compare
Summary of differences between Walnut and Peanut butter
- Walnut has more Copper, Manganese, Vitamin B1, Iron, Vitamin B6, and Fiber, however, Peanut butter is higher in Vitamin B3, Vitamin E , and Vitamin B5.
- Walnut covers your daily need of Copper 129% more than Peanut butter.
- Walnut has 2 times more Vitamin B1 than Peanut butter. While Walnut has 0.341mg of Vitamin B1, Peanut butter has only 0.15mg.
- Walnut has less Saturated Fat.
These are the specific foods used in this comparison Nuts, walnuts, english and Peanut butter, smooth style, without salt.
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.
Contains
more
Calcium
+100%
Contains
more
Iron
+67.2%
Contains
less
Sodium
-88.2%
Contains
more
Zinc
+23.1%
Contains
more
Copper
+275.8%
Contains
more
Manganese
+105%
Contains
more
Selenium
+19.5%
Contains
more
Potassium
+26.5%
Equal in Magnesium - 168
Equal in Phosphorus - 335
Contains
more
Calcium
+100%
Contains
more
Iron
+67.2%
Contains
less
Sodium
-88.2%
Contains
more
Zinc
+23.1%
Contains
more
Copper
+275.8%
Contains
more
Manganese
+105%
Contains
more
Selenium
+19.5%
Contains
more
Potassium
+26.5%
Equal in Magnesium - 168
Equal in Phosphorus - 335
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 A
+∞%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+127.3%
Contains
more
Vitamin B6
+21.8%
Contains
more
Folate
+12.6%
Contains
more
Vitamin K
+800%
Contains
more
Vitamin E
+1200%
Contains
more
Vitamin B2
+28%
Contains
more
Vitamin B3
+1065.5%
Contains
more
Vitamin B5
+99.5%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+127.3%
Contains
more
Vitamin B6
+21.8%
Contains
more
Folate
+12.6%
Contains
more
Vitamin K
+800%
Contains
more
Vitamin E
+1200%
Contains
more
Vitamin B2
+28%
Contains
more
Vitamin B3
+1065.5%
Contains
more
Vitamin B5
+99.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+27%
Contains
more
Water
+230.9%
Contains
more
Protein
+45.8%
Contains
more
Carbs
+62.7%
Contains
more
Other
+62.4%
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Contains
more
Fats
+27%
Contains
more
Water
+230.9%
Contains
more
Protein
+45.8%
Contains
more
Carbs
+62.7%
Contains
more
Other
+62.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-40.7%
Contains
more
Polyunsaturated fat
+276.3%
Contains
more
Monounsaturated Fat
+190.4%
Saturated Fat:
6.126 g
Monounsaturated Fat:
8.933 g
Polyunsaturated fat:
47.174 g
Saturated Fat:
10.325 g
Monounsaturated Fat:
25.941 g
Polyunsaturated fat:
12.535 g
Contains
less
Saturated Fat
-40.7%
Contains
more
Polyunsaturated fat
+276.3%
Contains
more
Monounsaturated Fat
+190.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Starch
+5833.3%
Contains
more
Sucrose
+321.8%
Contains
more
Glucose
+62.5%
Contains
more
Fructose
+33.3%
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
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
more
Starch
+5833.3%
Contains
more
Sucrose
+321.8%
Contains
more
Glucose
+62.5%
Contains
more
Fructose
+33.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 7.01g | 17.31g |
|
| Protein | 15.23g | 22.21g |
|
| Fats | 65.21g | 51.36g |
|
| Carbs | 13.71g | 22.31g |
|
| Calories | 654kcal | 598kcal |
|
| Starch | 0.06g | 3.56g |
|
| Fructose | 0.09g | 0.12g |
|
| Sugar | 2.61g | 10.49g |
|
| Fiber | 6.7g | 5g |
|
| Calcium | 98mg | 49mg |
|
| Iron | 2.91mg | 1.74mg |
|
| Magnesium | 158mg | 168mg |
|
| Phosphorus | 346mg | 335mg |
|
| Potassium | 441mg | 558mg |
|
| Sodium | 2mg | 17mg |
|
| Zinc | 3.09mg | 2.51mg |
|
| Copper | 1.586mg | 0.422mg |
|
| Manganese | 3.414mg | 1.665mg |
|
| Selenium | 4.9µg | 4.1µg |
|
| Vitamin A | 20IU | 0IU |
|
| Vitamin A RAE | 1µg | 0µg |
|
| Vitamin E | 0.7mg | 9.1mg |
|
| Vitamin C | 1.3mg | 0mg |
|
| Vitamin B1 | 0.341mg | 0.15mg |
|
| Vitamin B2 | 0.15mg | 0.192mg |
|
| Vitamin B3 | 1.125mg | 13.112mg |
|
| Vitamin B5 | 0.57mg | 1.137mg |
|
| Vitamin B6 | 0.537mg | 0.441mg |
|
| Folate | 98µg | 87µg |
|
| Vitamin K | 2.7µg | 0.3µg |
|
| Tryptophan | 0.17mg | 0.231mg |
|
| Threonine | 0.596mg | 0.525mg |
|
| Isoleucine | 0.625mg | 0.616mg |
|
| Leucine | 1.17mg | 1.546mg |
|
| Lysine | 0.424mg | 0.681mg |
|
| Methionine | 0.236mg | 0.265mg |
|
| Phenylalanine | 0.711mg | 1.202mg |
|
| Valine | 0.753mg | 0.782mg |
|
| Histidine | 0.391mg | 0.557mg |
|
| Trans Fat | 0.075g |
|
|
| Saturated Fat | 6.126g | 10.325g |
|
| Monounsaturated Fat | 8.933g | 25.941g |
|
| Polyunsaturated fat | 47.174g | 12.535g |
|
| Omega-6 - Eicosadienoic acid | 0g | 0.008g |
|
| Omega-6 - Linoleic acid | 12.215g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.001g |
|
|
| Omega-3 - ALA | 0.027g |
|
|
| Omega-3 - Eicosatrienoic acid | 0.01g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
62%
Minerals Daily Need Coverage Score
152%
84%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 7.88g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Walnut is lower in Saturated Fat (difference - 4.199g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is cheaper?
Peanut butter is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.