Almond Butter vs. Walnut
Nutrition comparison of Almond Butter and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and walnut:
- Both almond butter and walnut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Almond butter is an excellent source of Vitamin E.
- Walnut has more thiamin and Vitamin B6, however, almond butter contains more riboflavin and niacin.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and walnut are high in calories. Walnut has a little more calories (7%) than almond butter by weight - almond butter has 614 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, almond butter is heavier in protein, lighter in fat and similar to walnut for carbs. Almond butter has a macronutrient ratio of 13:11:76 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Walnut | |
|---|---|---|
| Protein | 13% | 9% |
| Carbohydrates | 11% | 8% |
| Fat | 76% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter and walnut contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both almond butter and walnut are high in dietary fiber. Almond butter has 54% more dietary fiber than walnut - almond butter has 10.3g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Almond butter and walnut contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Both almond butter and walnut are high in protein. Almond butter has 38% more protein than walnut - almond butter has 21g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both almond butter and walnut are high in saturated fat. Almond butter has a little more saturated fat (7%) than walnut by weight - almond butter has 6.6g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than almond butter - walnut has 1.3mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Walnut and almond butter contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 33 times more Vitamin E than walnut - almond butter has 24.2mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Walnut and almond butter contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Walnut has more thiamin and Vitamin B6, however, almond butter contains more riboflavin and niacin. Both almond butter and walnut contain significant amounts of pantothenic acid and folate.
| Almond Butter | Walnut | |
|---|---|---|
| Thiamin | 0.041 MG | 0.341 MG |
| Riboflavin | 0.939 MG | 0.15 MG |
| Niacin | 3.155 MG | 1.125 MG |
| Pantothenic acid | 0.318 MG | 0.57 MG |
| Vitamin B6 | 0.103 MG | 0.537 MG |
| Folate | 53 UG | 98 UG |
Minerals
calcium
Both almond butter and walnut are high in calcium. Almond butter has 254% more calcium than walnut - almond butter has 347mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both almond butter and walnut are high in iron. Almond butter has 20% more iron than walnut - almond butter has 3.5mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both almond butter and walnut are high in potassium. Almond butter has 70% more potassium than walnut - almond butter has 748mg of potassium per 100 grams and walnut has 441mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both almond butter and walnut contain small amounts of beta-carotene and lutein + zeaxanthin.
| Almond Butter | Walnut | |
|---|---|---|
| beta-carotene | 1 UG | 12 UG |
| lutein + zeaxanthin | 1 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 9.08 G |
| Total | 0.007 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than almond butter per 100 grams.
| Almond Butter | Walnut | |
|---|---|---|
| other omega 6 | 0.011 G | 0.063 G |
| linoleic acid | 13.605 G | 38.093 G |
| Total | 13.616 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: Almond Butter (Nuts, almond butter, plain, with salt added) and Walnut (Nuts, walnuts, english) .
Almond Butter g
()
|
Daily Values (%) |
Walnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
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 % |
|
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 almond butter or walnut contain more calories in 100 grams?Both almond butter and walnut are high in calories. Walnut has a little more calories ( 10%) than almond butter by weight - almond butter has 614 calories in 100g and walnut has 654 calories.
Does almond butter or walnut contain more calcium?
Both almond butter and walnut are high in calcium. Almond butter has 250% more calcium than walnut - almond butter has 347mg of calcium in 100 grams and walnut has 98mg of calcium.
Does almond butter or walnut contain more iron?
Both almond butter and walnut are high in iron. Almond butter has 20% more iron than walnut - almond butter has 3.5mg of iron in 100 grams and walnut has 2.9mg of iron.
Does almond butter or walnut contain more potassium?
Both almond butter and walnut are high in potassium. Almond butter has 70% more potassium than walnut - almond butter has 748mg of potassium in 100 grams and walnut has 441mg of potassium.