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.
Detailed nutritional comparison of peanut butter 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: Peanut Butter (Peanut butter, chunk style, with salt) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Peanut Butter src
Image of Walnut src

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 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 Peanut Butter or Walnut .

Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Walnut (Nuts, walnuts, english) .

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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.