Nuts WalnutsvsPeanuts All Types (Raw)
Nuts Walnuts has 654 calories and 15g protein per 100g. Peanuts All Types (Raw) has 567 calories and 26g protein per 100g Peanuts All Types (Raw) has more protein, Peanuts All Types (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Walnuts vs Peanuts All Types (Raw)
Peanuts All Types (Raw) will keep you satisfied longer with 8.5g fiber, 25.8g protein, 49.2g fat — fat and protein slow digestion while fiber adds bulk.
Peanuts All Types (Raw) packs 25.8g of protein per 100g (18% of calories from protein) — the better pick for muscle growth and recovery.
Peanuts All Types (Raw) is the heart-friendlier option with more fiber, more potassium.
Peanuts All Types (Raw) provides 705mg of potassium per 100g — important for muscle function and hydration.
Peanuts All Types (Raw) has 4.6mg of iron per 100g — important for energy and preventing anemia.
Peanuts All Types (Raw) edges ahead overall with more fiber, more protein, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 kcal per 100g, so portion size matters.
Peanuts All Types (Raw)
High in saturated fat with 6.28g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 567 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Walnuts English | Peanuts All Types | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 654kcal33% | 567kcal28% | +87kcal |
| Protein | 15g30% | 26g52% | <0.1g |
| Total Fat | 65g84% | 49g63% | +16g |
| Saturated Fat | 6.1g31% | 6.3g31% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 14g5% | 16g6% | <0.1g |
| Dietary Fiber | 6.7g24% | 8.5g30% | <0.1g |
| Sugars | 2.6g | 4.7g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Vitamin C | 1.3mg1% | 0mg0% | +1.3mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.70mg5% | 8.3mg56% | <0.1mg |
| Vitamin K | 2.7mcg2% | 0mcg0% | +2.7mcg |
| Vitamin B6 | 0.54mg32% | 0.35mg20% | +0.19mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 98mcg25% | 240mcg60% | <0.1mcg |
| Thiamin (B1) | 0.34mg28% | 0.64mg53% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.14mg10% | +<0.1mg |
| Niacin (B3) | 1.1mg7% | 12mg76% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 18mg1% | <0.1mg |
| Calcium | 98mg8% | 92mg7% | +6.0mg |
| Iron | 2.9mg16% | 4.6mg25% | <0.1mg |
| Potassium | 441mg9% | 705mg15% | <0.1mg |
| Phosphorus | 346mg28% | 376mg30% | <0.1mg |
| Magnesium | 158mg38% | 168mg40% | <0.1mg |
| Zinc | 3.1mg28% | 3.3mg30% | <0.1mg |
| Copper | 1.6mg177% | 1.1mg127% | +0.45mg |
| Manganese | 3.4mg148% | 1.9mg84% | +1.5mg |
| Selenium | 4.9mcg9% | 7.2mcg13% | <0.1mcg |
🔬Nutritional Analysis
Calories: Peanuts All Types (Raw) is moderately lower in calories than Nuts Walnuts, containing 567 kcal compared to 654 kcal per 100g (15% fewer calories).
Protein: Peanuts All Types (Raw) provides more protein with 25.8g versus 15.2g per 100g. In terms of protein-to-calorie efficiency, Peanuts All Types (Raw) offers better value for building and maintaining muscle.
Fat: Peanuts All Types (Raw) is the leaner option with 49.2g of total fat per 100g compared to 65.2g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Walnuts: 1mcg vs 0mcg), Vitamin C (Nuts Walnuts: 1.3mg vs 0mg), Vitamin K (Nuts Walnuts: 2.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Peanuts All Types (Raw): 18mg vs 2mg), Manganese (Nuts Walnuts: 3.41mg vs 1.93mg), Potassium (Peanuts All Types (Raw): 705mg vs 441mg).
Diet Suitability: Peanuts All Types (Raw) fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Nuts Walnuts or Peanuts All Types (Raw)?
- Peanuts All Types (Raw) has more protein with 25.8g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Nuts Walnuts or Peanuts All Types (Raw)?
- Peanuts All Types (Raw) is lower in calories with 567 kcal per 100g versus 654 kcal.
- Is Nuts Walnuts or Peanuts All Types (Raw) healthier?
- It depends on your goals. Nuts Walnuts has 654 calories and 15.2g protein per 100g, while Peanuts All Types (Raw) has 567 calories and 25.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Walnuts or Peanuts All Types (Raw)?
- Peanuts All Types (Raw) is leaner with 49.2g of fat per 100g compared to 65.2g.
- Which has more fiber, Nuts Walnuts or Peanuts All Types (Raw)?
- Peanuts All Types (Raw) has more fiber with 8.5g per 100g compared to 6.7g.