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.
USDA sources for nutritional information: Butter, Unsalted (Butter, without salt) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
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 0:0:100 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butter, Unsalted | Walnut | |
|---|---|---|
| Protein | ~ | 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 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: Butter, Unsalted (Butter, without salt) and Walnut (Nuts, walnuts, english) .
Butter, Unsalted 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 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.