Peanuts vs. Walnut
Nutrition comparison of Peanuts and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and walnut:
- Both walnut and peanuts are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Walnut has more thiamin, however, peanut contains more niacin.
- Walnut is a great source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and peanuts are high in calories. Walnut has 11% more calories than peanut - walnut has 654 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, heavier in carbs and lighter in fat compared to walnut per calorie. Peanuts has a macronutrient ratio of 16:13:71 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Walnut | |
|---|---|---|
| Protein | 16% | 9% |
| Carbohydrates | 13% | 8% |
| Fat | 71% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 36% less carbohydrates than peanut - walnut has 13.7g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both walnut and peanuts are high in dietary fiber. Peanut has 25% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Walnut and peanuts contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both walnut and peanuts are high in protein. Peanut has 60% more protein than walnut - walnut has 15.2g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both walnut and peanuts are high in saturated fat. Peanut has 26% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and walnut are low in trans fat - peanut has 0.03g of trans fat per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than peanut - walnut has 1.3mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Walnut and peanuts contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 604% more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Walnut and peanuts contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, however, peanut contains more niacin. Both peanuts and walnut contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Peanuts | Walnut | |
|---|---|---|
| Thiamin | 0.152 MG | 0.341 MG |
| Riboflavin | 0.197 MG | 0.15 MG |
| Niacin | 14.355 MG | 1.125 MG |
| Pantothenic acid | 1.011 MG | 0.57 MG |
| Vitamin B6 | 0.466 MG | 0.537 MG |
| Folate | 97 UG | 98 UG |
Minerals
calcium
Both walnut and peanuts are high in calcium. Walnut has 69% more calcium than peanut - walnut has 98mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Walnut is a great source of iron and it has 84% more iron than peanut - walnut has 2.9mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both walnut and peanuts are high in potassium. Peanut has 44% more potassium than walnut - walnut has 441mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 9.08 G |
| Total | 0.026 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than peanut per 100 grams.
| Peanuts | Walnut | |
|---|---|---|
| other omega 6 | 0.575 G | 0.063 G |
| linoleic acid | 9.715 G | 38.093 G |
| Total | 10.29 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.
Peanuts 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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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 % |
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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 peanuts contain more calories in 100 grams?Both walnut and peanuts are high in calories. Walnut has 10% more calories than peanut - walnut has 654 calories in 100g and peanut has 587 calories.
Does walnut or peanuts contain more calcium?
Both walnut and peanuts are high in calcium. Walnut has 70% more calcium than peanut - walnut has 98mg of calcium in 100 grams and peanut has 58mg of calcium.
Does walnut or peanuts contain more potassium?
Both walnut and peanuts are high in potassium. Peanut has 40% more potassium than walnut - walnut has 441mg of potassium in 100 grams and peanut has 634mg of potassium.