Butter, Unsalted vs. Walnut

Nutrition comparison of Butter, Unsalted and Walnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of butter, unsalted versus walnut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in butter, unsalted and walnut:

  • Both walnut and butter, unsalted are high in calories and saturated fat.
  • Butter, unsalted has 227.5 times less carbohydrates than walnut.
  • Butter, unsalted is an excellent source of Vitamin A.
  • Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
  • Walnut is a great source of iron.
  • Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
Detailed nutritional comparison of butter, unsalted and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Butter, Unsalted (Butter, without salt) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Butter, Unsalted src
Image of Walnut src

Calories and Carbs

calories

Both walnut and butter, unsalted are high in calories. Butter, unsalted has a little more calories (10%) than walnut by weight - walnut has 654 calories per 100 grams and butter, unsalted has 717 calories.

For macronutrient ratios, butter, unsalted is lighter in protein, lighter in carbs and heavier in fat compared to walnut per calorie. Butter, unsalted has a macronutrient ratio of 1:0:100 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Butter, Unsalted Walnut
Protein 1% 9%
Carbohydrates ~ 8%
Fat 100% 84%
Alcohol ~ ~

carbohydrates

Butter, unsalted has 227.5 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.

dietary fiber

Walnut is an excellent source of dietary fiber and it has more dietary fiber than butter, unsalted - walnut has 6.7g of dietary fiber per 100 grams and butter, unsalted does not contain significant amounts.

sugar

Walnut and butter, unsalted contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and butter, unsalted has 0.06g of sugar.

Protein

protein

Walnut is an excellent source of protein and it has 16 times more protein than butter, unsalted - walnut has 15.2g of protein per 100 grams and butter, unsalted has 0.85g of protein.

Fat

saturated fat

Both walnut and butter, unsalted are high in saturated fat. Butter, unsalted has 724% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.

cholesterol

Butter, unsalted is high in cholesterol and walnut has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and walnut does not contain significant amounts.

Vitamins

Vitamin C

Walnut has more Vitamin C than butter, unsalted - walnut has 1.3mg of Vitamin C per 100 grams and butter, unsalted does not contain significant amounts.

Vitamin A

Butter, unsalted is an excellent source of Vitamin A and it has 683 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and butter, unsalted has 684ug of Vitamin A.

Vitamin E

Butter, unsalted has 231% more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.

Vitamin K

Walnut and butter, unsalted contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.

The B Vitamins

Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.

Butter, Unsalted Walnut
Thiamin 0.005 MG 0.341 MG
Riboflavin 0.034 MG 0.15 MG
Niacin 0.042 MG 1.125 MG
Pantothenic acid 0.11 MG 0.57 MG
Vitamin B6 0.003 MG 0.537 MG
Folate 3 UG 98 UG
Vitamin B12 0.17 UG ~

Minerals

calcium

Walnut is an excellent source of calcium and it has 308% more calcium than butter, unsalted - walnut has 98mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.

iron

Walnut is a great source of iron and it has 144 times more iron than butter, unsalted - walnut has 2.9mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.

potassium

Walnut is an excellent source of potassium and it has 17 times more potassium than butter, unsalted - walnut has 441mg of potassium per 100 grams and butter, unsalted has 24mg 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,

Butter, Unsalted Walnut
beta-carotene 158 UG 12 UG
lutein + zeaxanthin ~ 9 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than butter, unsalted per 100 grams.

Butter, Unsalted Walnut
alpha linoleic acid 1.18 G 9.08 G
Total 1.18 G 9.08 G

omega 6s

Comparing omega-6 fatty acids, walnut has more linoleic acid than butter, unsalted per 100 grams.

Butter, Unsalted Walnut
other omega 6 0.138 G 0.063 G
linoleic acid 1.83 G 38.093 G
Total 1.968 G 38.156 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Butter, Unsalted or Walnut .

Note: The specific food items compared are: Butter, Unsalted (Butter, without salt) and Walnut (Nuts, walnuts, english) .

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FAQ

Does walnut or butter, unsalted contain more calories in 100 grams?
Both walnut and butter, unsalted are high in calories. Butter, unsalted has a little more calories ( 10%) than walnut by weight - walnut has 654 calories in 100g and butter, unsalted has 717 calories.

Does walnut or butter, unsalted contain more calcium?
Walnut is a rich source of calcium and it has 310% more calcium than butter, unsalted - walnut has 98mg of calcium in 100 grams and butter, unsalted has 24mg of calcium.

Does walnut or butter, unsalted contain more potassium?
Walnut is a rich source of potassium and it has 17 times more potassium than butter, unsalted - walnut has 441mg of potassium in 100 grams and butter, unsalted has 24mg of potassium.