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.
Detailed nutritional comparison of peanuts 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Walnut src

Here's an infographic summarizing the nutritional differences between peanuts and walnut. marks particularly rich nutrients.


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 16:14:71 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Walnut
Protein 16% 9%
Carbohydrates 14% 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 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 Peanuts or Walnut .

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

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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.