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Peanut vs. Walnut — In-Depth Nutrition Comparison

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Important differences between peanuts and walnut

  • Peanuts have more vitamin B3, vitamin E, folate, vitamin B1, vitamin B5, iron, and potassium; however, walnut has more manganese, copper, and vitamin B6.
  • Peanuts' daily need coverage for vitamin B3 is 68% more.
  • Peanuts have 12 times more vitamin E than walnut. Peanuts have 8.33mg of vitamin E, while walnut has 0.7mg.
  • Peanuts have a higher glycemic index than walnut.

The food varieties used in the comparison are Peanuts, all types, raw and Nuts, walnuts, english.

Infographic

Peanut vs Walnut 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.
Peanut
Peanut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Walnut
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more PotassiumPotassium +59.9%
Contains more IronIron +57.4%
Contains more SeleniumSelenium +46.9%
Contains more CopperCopper +38.6%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +76.5%
~equal in Magnesium ~158mg
~equal in Calcium ~98mg
~equal in Zinc ~3.09mg
~equal in Phosphorus ~346mg

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.
Peanut
Peanut
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Walnut
Walnut
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin EVitamin E +1090%
Contains more Vitamin B1Vitamin B1 +87.7%
Contains more Vitamin B3Vitamin B3 +972.5%
Contains more Vitamin B5Vitamin B5 +210%
Contains more FolateFolate +144.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B6Vitamin B6 +54.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut Walnut DV% diff.
Polyunsaturated fat 15.558g 47.174g 211%
Vitamin B3 12.066mg 1.125mg 68%
Manganese 1.934mg 3.414mg 64%
Vitamin E 8.33mg 0.7mg 51%
Copper 1.144mg 1.586mg 49%
Monounsaturated fat 24.426g 8.933g 39%
Folate 240µg 98µg 36%
Fats 49.24g 65.21g 25%
Vitamin B1 0.64mg 0.341mg 25%
Vitamin B5 1.767mg 0.57mg 24%
Protein 25.8g 15.23g 21%
Iron 4.58mg 2.91mg 21%
Vitamin B6 0.348mg 0.537mg 15%
Potassium 705mg 441mg 8%
Fiber 8.5g 6.7g 7%
Calories 567kcal 654kcal 4%
Phosphorus 376mg 346mg 4%
Selenium 7.2µg 4.9µg 4%
Magnesium 168mg 158mg 2%
Zinc 3.27mg 3.09mg 2%
Vitamin K 0µg 2.7µg 2%
Choline 52.5mg 39.2mg 2%
Vitamin C 0mg 1.3mg 1%
Carbs 16.13g 13.71g 1%
Calcium 92mg 98mg 1%
Sodium 18mg 2mg 1%
Vitamin B2 0.135mg 0.15mg 1%
Saturated fat 6.279g 6.126g 1%
Protein per 100 calories 4.6g 2.3g N/A
Calories per 10 g protein 220kcal 429kcal N/A
Weight per 100 calories 18g 15g N/A
Unsaturated / Saturated Fat ratio 6.4 9.2 N/A
Net carbs 7.63g 7.01g N/A
Sugar 4.72g 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.25mg 0.17mg 0%
Threonine 0.883mg 0.596mg 0%
Isoleucine 0.907mg 0.625mg 0%
Leucine 1.672mg 1.17mg 0%
Lysine 0.926mg 0.424mg 0%
Methionine 0.317mg 0.236mg 0%
Phenylalanine 1.377mg 0.711mg 0%
Valine 1.082mg 0.753mg 0%
Histidine 0.652mg 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Walnut
Walnut
1
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
Contains more ProteinProtein +69.4%
Contains more CarbsCarbs +17.7%
Contains more WaterWater +59.7%
Contains more OtherOther +30.9%
Contains more FatsFats +32.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
Peanut
1
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains more Mono. FatMonounsaturated fat +173.4%
Contains more Poly. FatPolyunsaturated fat +203.2%
~equal in Saturated fat ~6.126g

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.