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Walnut vs. Peanut — In-Depth Nutrition Comparison

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Important differences between walnut and peanuts

  • Walnut has more manganese, copper, and fats; however, peanuts have more vitamin B3, vitamin E, folate, protein, vitamin B1, vitamin B5, and iron.
  • Peanuts' daily need coverage for vitamin B3 is 68% more.
  • Walnut has 2 times more manganese than peanuts. Walnut has 3.414mg of manganese, while peanuts have 1.934mg.
  • Peanuts have a higher glycemic index than walnut.

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

Infographic

Walnut vs Peanut infographic
Infographic link

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.
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%
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%
Contains more CopperCopper +38.6%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +76.5%
Contains more PotassiumPotassium +59.9%
Contains more IronIron +57.4%
Contains more SeleniumSelenium +46.9%
~equal in Magnesium ~168mg
~equal in Calcium ~92mg
~equal in Zinc ~3.27mg
~equal in Phosphorus ~376mg

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.
Walnut
Walnut
4
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +54.3%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.135mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Peanut
Peanut
3
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
Contains more FatsFats +32.4%
Contains more ProteinProtein +69.4%
Contains more CarbsCarbs +17.7%
Contains more WaterWater +59.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Poly. FatPolyunsaturated fat +203.2%
Contains more Mono. FatMonounsaturated fat +173.4%
~equal in Saturated fat ~6.279g

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