Peanut Butter vs. Walnut
Nutrition comparison of Peanut Butter and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and walnut:
- Both walnut and peanut butter are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Peanut butter has signficantly more Vitamin E than walnut.
- Walnut has 69% less sugar than peanut butter.
- Walnut has more thiamin, however, peanut butter contains more niacin.
- Walnut is a great source of iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and peanut butter are high in calories. Walnut has 11% more calories than peanut butter - walnut has 654 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, heavier in carbs and lighter in fat compared to walnut per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Walnut | |
|---|---|---|
| Protein | 15% | 9% |
| Carbohydrates | 14% | 8% |
| Fat | 71% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 36% less carbohydrates than peanut butter - walnut has 13.7g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both walnut and peanut butter are high in dietary fiber. Peanut butter has 19% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Walnut has 69% less sugar than peanut butter - walnut has 2.6g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both walnut and peanut butter are high in protein. Peanut butter has 58% more protein than walnut - walnut has 15.2g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both walnut and peanut butter are high in saturated fat. Peanut butter has 24% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than peanut butter - walnut has 1.3mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Walnut and peanut butter contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Walnut and peanut butter contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, however, peanut butter contains more niacin. Both peanut butter and walnut contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Peanut Butter | Walnut | |
|---|---|---|
| Thiamin | 0.106 MG | 0.341 MG |
| Riboflavin | 0.111 MG | 0.15 MG |
| Niacin | 13.696 MG | 1.125 MG |
| Pantothenic acid | 1.118 MG | 0.57 MG |
| Vitamin B6 | 0.418 MG | 0.537 MG |
| Folate | 92 UG | 98 UG |
Minerals
calcium
Both walnut and peanut butter are high in calcium. Walnut has 118% more calcium than peanut butter - walnut has 98mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Walnut is a great source of iron and it has 53% more iron than peanut butter - walnut has 2.9mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both walnut and peanut butter are high in potassium. Peanut butter has 69% more potassium than walnut - walnut has 441mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 9.08 G |
| Total | 0.078 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than peanut butter per 100 grams.
| Peanut Butter | Walnut | |
|---|---|---|
| other omega 6 | 0.64 G | 0.063 G |
| linoleic acid | 13.854 G | 38.093 G |
| Total | 14.494 G | 38.156 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Walnut (Nuts, walnuts, english) .
Peanut Butter g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or peanut butter contain more calories in 100 grams?Both walnut and peanut butter are high in calories. Walnut has 10% more calories than peanut butter - walnut has 654 calories in 100g and peanut butter has 589 calories.
Does walnut or peanut butter contain more calcium?
Both walnut and peanut butter are high in calcium. Walnut has 120% more calcium than peanut butter - walnut has 98mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does walnut or peanut butter contain more potassium?
Both walnut and peanut butter are high in potassium. Peanut butter has 70% more potassium than walnut - walnut has 441mg of potassium in 100 grams and peanut butter has 745mg of potassium.