Nutrient Comparison: Walnuts VS Spanish Peanuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Walnuts versus 14 oz of Spanish Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Walnuts vs Spanish Peanuts:
- 14 ounces of Walnuts have 1.5 times more Vitamin B6 and more Vitamin K than Spanish Peanuts.
- While 14 oz of Raw Spanish Peanuts contain 2 times more Vitamin B1, 14.2 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.4 times more Vitamin B9 than English Walnuts.
- Both Walnuts and Spanish Peanuts provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Spanish Peanuts have insufficient amounts of Vitamin K
- Both English Walnuts as well as Raw Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Walnuts vs Spanish Peanuts:
- 14 ounces of Walnuts have 1.8 times more Copper, 1.3 times more Manganese and 1.5 times more Zinc than Spanish Peanuts.
- While 14 oz of Raw Spanish Peanuts contain 1.3 times more Iron, 1.7 times more Potassium and 1.5 times more Selenium than English Walnuts.
- Both Walnuts and Spanish Peanuts contain similar levels of Calcium, Magnesium and Phosphorus per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Walnuts have 1.3 times more Fat, 908 times more Omega 3 and 2.2 times more Omega 6 than Spanish Peanuts.
- While 14 oz of Raw Spanish Peanuts contain 1.4 times more Fiber and 1.7 times more Protein than English Walnuts.
- Both Walnuts and Spanish Peanuts offer comparable quantities of Energy, Saturated Fat and Carbohydrate per 14 ounces.
- 14 ounces of Spanish Peanuts provide inadequate amounts of Omega 3