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, fats, vitamin B1, and iron; however, peanut butter is higher in vitamin B3, vitamin E, protein, and vitamin B5.
- Walnut covers your daily need for 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.
- The glycemic index of peanut butter is higher.
These are the specific foods used in this comparison Nuts, walnuts, english and Peanut butter, smooth style, without salt.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +67.2% |
| Contains more CopperCopper | +275.8% |
| Contains more ZincZinc | +23.1% |
| Contains less SodiumSodium | -88.2% |
| Contains more ManganeseManganese | +105% |
| Contains more SeleniumSelenium | +19.5% |
| Contains more PotassiumPotassium | +26.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +127.3% |
| Contains more Vitamin B6Vitamin B6 | +21.8% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more FolateFolate | +12.6% |
| Contains more Vitamin EVitamin E | +1200% |
| Contains more Vitamin B2Vitamin B2 | +28% |
| Contains more Vitamin B3Vitamin B3 | +1065.5% |
| Contains more Vitamin B5Vitamin B5 | +99.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 12.535g | 231% |
| Copper | 1.586mg | 0.422mg | 129% |
| Manganese | 3.414mg | 1.665mg | 76% |
| Vitamin B3 | 1.125mg | 13.112mg | 75% |
| Omega-6 (Linoleic acid) | 12.215g | 72% | |
| Vitamin E | 0.7mg | 9.1mg | 56% |
| Monounsaturated fat | 8.933g | 25.941g | 43% |
| Fats | 65.21g | 51.36g | 21% |
| Saturated fat | 6.126g | 10.325g | 19% |
| Vitamin B1 | 0.341mg | 0.15mg | 16% |
| Iron | 2.91mg | 1.74mg | 15% |
| Protein | 15.23g | 22.21g | 14% |
| Vitamin B5 | 0.57mg | 1.137mg | 11% |
| Fiber | 6.7g | 5g | 7% |
| Vitamin B6 | 0.537mg | 0.441mg | 7% |
| Calcium | 98mg | 49mg | 5% |
| Zinc | 3.09mg | 2.51mg | 5% |
| Choline | 39.2mg | 63mg | 4% |
| Calories | 654kcal | 598kcal | 3% |
| Carbs | 13.71g | 22.31g | 3% |
| Potassium | 441mg | 558mg | 3% |
| Vitamin B2 | 0.15mg | 0.192mg | 3% |
| Folate | 98µg | 87µg | 3% |
| Magnesium | 158mg | 168mg | 2% |
| Phosphorus | 346mg | 335mg | 2% |
| Vitamin K | 2.7µg | 0.3µg | 2% |
| Omega-3 (ALA) | 0.027g | 2% | |
| Vitamin C | 1.3mg | 0mg | 1% |
| Starch | 0.06g | 3.56g | 1% |
| Sodium | 2mg | 17mg | 1% |
| Selenium | 4.9µg | 4.1µg | 1% |
| Protein per 100 calories | 2.3g | 3.7g | N/A |
| Calories per 10 g protein | 429kcal | 269kcal | N/A |
| Weight per 100 calories | 15g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 9.2 | 3.7 | N/A |
| Net carbs | 7.01g | 17.31g | N/A |
| Sugar | 2.61g | 10.49g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.17mg | 0.231mg | 0% |
| Threonine | 0.596mg | 0.525mg | 0% |
| Isoleucine | 0.625mg | 0.616mg | 0% |
| Leucine | 1.17mg | 1.546mg | 0% |
| Lysine | 0.424mg | 0.681mg | 0% |
| Methionine | 0.236mg | 0.265mg | 0% |
| Phenylalanine | 0.711mg | 1.202mg | 0% |
| Valine | 0.753mg | 0.782mg | 0% |
| Histidine | 0.391mg | 0.557mg | 0% |
| Fructose | 0.09g | 0.12g | 0% |
| Omega-3 (Eicosatrienoic acid) | 0.01g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0g | 0.008g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 FatsFats | +27% |
| Contains more WaterWater | +230.9% |
| Contains more ProteinProtein | +45.8% |
| Contains more CarbsCarbs | +62.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -40.7% |
| Contains more Poly. FatPolyunsaturated fat | +276.3% |
| Contains more Mono. FatMonounsaturated fat | +190.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 StarchStarch | +5833.3% |
| Contains more SucroseSucrose | +321.8% |
| Contains more GlucoseGlucose | +62.5% |
| Contains more FructoseFructose | +33.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
