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Walnut vs Peanut butter - In-Depth Nutrition Comparison

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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

Walnut vs Peanut 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
6
:
Contains more Iron +67.2%
Contains more Calcium +100%
Contains more Copper +275.8%
Contains more Zinc +23.1%
Contains less Sodium -88.2%
Contains more Potassium +26.5%
Equal in Magnesium - 168
Equal in Phosphorus - 335
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Contains more Iron +67.2%
Contains more Calcium +100%
Contains more Copper +275.8%
Contains more Zinc +23.1%
Contains less Sodium -88.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
6
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B6 +21.8%
Contains more Vitamin K +800%
Contains more Folate +12.6%
Contains more Vitamin E +1200%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +1065.5%
Contains more Vitamin B5 +99.5%
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% 0% 182% 0% 38% 45% 246% 69% 102% 0% 1% 66%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B6 +21.8%
Contains more Vitamin K +800%
Contains more Folate +12.6%
Contains more Vitamin E +1200%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +1065.5%
Contains more Vitamin B5 +99.5%

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
62
Peanut butter
Mineral Summary Score
131
Walnut
76
Peanut 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
133%
Peanut butter
Carbohydrates
14%
Walnut
22%
Peanut butter
Fats
301%
Walnut
237%
Peanut 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 Peanut butter
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Walnut Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 7.88g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 4.199g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 14)
Which food is cheaper?
Peanut butter
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 minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Peanut butter Opinion
Calories 654 598 Walnut
Protein 15.23 22.21 Peanut butter
Fats 65.21 51.36 Walnut
Vitamin C 1.3 0 Walnut
Carbs 13.71 22.31 Peanut butter
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 1.74 Walnut
Calcium 98 49 Walnut
Potassium 441 558 Peanut butter
Magnesium 158 168 Peanut butter
Sugars 2.61 10.49 Walnut
Fiber 6.7 5 Walnut
Copper 1.586 0.422 Walnut
Zinc 3.09 2.51 Walnut
Starch 0.06 3.56 Peanut butter
Phosphorus 346 335 Walnut
Sodium 2 17 Walnut
Vitamin A 20 0 Walnut
Vitamin E 0.7 9.1 Peanut butter
Vitamin D 0 0
Vitamin B1 0.341 0.15 Walnut
Vitamin B2 0.15 0.192 Peanut butter
Vitamin B3 1.125 13.112 Peanut butter
Vitamin B5 0.57 1.137 Peanut butter
Vitamin B6 0.537 0.441 Walnut
Vitamin B12 0 0
Vitamin K 2.7 0.3 Walnut
Folate 98 87 Walnut
Trans Fat 0.075 Walnut
Saturated Fat 6.126 10.325 Walnut
Monounsaturated Fat 8.933 25.941 Peanut butter
Polyunsaturated fat 47.174 12.535 Walnut
Tryptophan 0.17 0.231 Peanut butter
Threonine 0.596 0.525 Walnut
Isoleucine 0.625 0.616 Walnut
Leucine 1.17 1.546 Peanut butter
Lysine 0.424 0.681 Peanut butter
Methionine 0.236 0.265 Peanut butter
Phenylalanine 0.711 1.202 Peanut butter
Valine 0.753 0.782 Peanut butter
Histidine 0.391 0.557 Peanut butter
Fructose 0.09 0.12 Peanut butter

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.