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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Peanuts source
Image of Walnut source

Calories and Carbs

calories

Both walnut and peanuts are high in calories - walnut has 654kcal of calories per 100 grams and peanut has 587kcal of calories.

dietary fiber

Both walnut and peanuts are high in dietary fiber - 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 - 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 - walnut has 6.1g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Peanuts and walnut contain similar amounts of 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 more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

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 98mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Walnut is a great source of iron and it has 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 - 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.

Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Walnut (Nuts, walnuts, english) .

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Peanuts
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