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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
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 Potassium +26.5%
Equal in Magnesium - 168
Equal in Phosphorus - 335
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
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 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 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%

Comparison summary table

Pay attention to 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 Sugar 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

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
Vitamin A 20IU 0IU Walnut
Vitamin E 0.7mg 9.1mg Peanut butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g 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

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
91%
Walnut
133%
Peanut butter
Carbohydrates
14%
Walnut
22%
Peanut butter
Fats
301%
Walnut
237%
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 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 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.
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

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 to 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.