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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" 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
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.
Walnut
6
:
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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%
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
22% 51% 22% 3%
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%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
21% 53% 26%
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%
2% 91% 3% 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
25% 73%
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.
Walnut Peanut butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Peanut butter Opinion
Net carbs 7.01g 17.31g Peanut butter
Protein 15.23g 22.21g Peanut butter
Fats 65.21g 51.36g Walnut
Carbs 13.71g 22.31g Peanut butter
Calories 654kcal 598kcal Walnut
Starch 0.06g 3.56g Peanut butter
Fructose 0.09g 0.12g Peanut butter
Sugar 2.61g 10.49g Walnut
Fiber 6.7g 5g Walnut
Calcium 98mg 49mg Walnut
Iron 2.91mg 1.74mg Walnut
Magnesium 158mg 168mg Peanut butter
Phosphorus 346mg 335mg Walnut
Potassium 441mg 558mg Peanut butter
Sodium 2mg 17mg Walnut
Zinc 3.09mg 2.51mg Walnut
Copper 1.586mg 0.422mg Walnut
Manganese 3.414mg 1.665mg Walnut
Selenium 4.9µg 4.1µg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 9.1mg Peanut butter
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.15mg Walnut
Vitamin B2 0.15mg 0.192mg Peanut butter
Vitamin B3 1.125mg 13.112mg Peanut butter
Vitamin B5 0.57mg 1.137mg Peanut butter
Vitamin B6 0.537mg 0.441mg Walnut
Folate 98µg 87µg Walnut
Vitamin K 2.7µg 0.3µg Walnut
Tryptophan 0.17mg 0.231mg Peanut butter
Threonine 0.596mg 0.525mg Walnut
Isoleucine 0.625mg 0.616mg Walnut
Leucine 1.17mg 1.546mg Peanut butter
Lysine 0.424mg 0.681mg Peanut butter
Methionine 0.236mg 0.265mg Peanut butter
Phenylalanine 0.711mg 1.202mg Peanut butter
Valine 0.753mg 0.782mg Peanut butter
Histidine 0.391mg 0.557mg Peanut butter
Trans Fat 0.075g Walnut
Saturated Fat 6.126g 10.325g Walnut
Monounsaturated Fat 8.933g 25.941g Peanut butter
Polyunsaturated fat 47.174g 12.535g Walnut
Omega-6 - Eicosadienoic acid 0g 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
62%
Peanut butter
Minerals Daily Need Coverage Score
152%
Walnut
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (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 richer in minerals?
Walnut
Walnut is relatively richer in minerals
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 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.

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. 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.