Comparing Nutrients in 500 calories Peanuts VS Walnuts

Weight per 500 calories

• Peanuts: 88.2g
• Walnuts: 76.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Peanuts or Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Walnuts	9%	84%	7%

Macro Nutrients

	Peanuts	Walnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.8% 43.4g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	14.6% 4.7g	32g per day for Men 19-50 years
Omega 3	0.17% 0.003g	434% 6.94g	1.6g per day for Men 19-50 years
Omega 6	80.7% 13.7g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	8.06% 10.5g	130g per day for Men 19-50 years
Sugars	5.74% 4.16g	2.75% 2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.095% 0.069g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.061g	g per day for Men 19-50 years
Sucrose	NA	% 1.86g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	13.5% 5.12g	38g per day for Men 19-50 years
Protein	40.6% 22.8g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.085% 0.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	8.82% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.5% 10.6mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	44% 13.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53% 212μg	18.7% 75μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.35mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.72% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Walnuts	Recommended Dietary Allowance
Calcium	8.1% 81mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	135% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	50.5% 4.04mg	28% 2.22mg	8mg per day for Men 19-50 years
Magnesium	35.3% 148mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	35.7% 16μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47.4% 332mg	37.8% 265mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.1% 1.53mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Peanuts vs Walnuts:

• Raw Peanuts have 2.2 times more Vitamin B1, 12.4 times more Vitamin B3, 3.6 times more Vitamin B5, 2.8 times more Vitamin B9 and 13.7 times more Vitamin E than English Walnuts.
• While English Walnuts contain 1.3 times more Vitamin B6 than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Peanuts vs Walnuts:

• Raw Peanuts have 1.8 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 1.2 times more Zinc than English Walnuts.
• While English Walnuts contain 1.5 times more Manganese than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Peanuts have 1.4 times more Carbohydrate, 2.1 times more Sugars, 1.5 times more Fiber and 2 times more Protein than English Walnuts.
• While English Walnuts contain 2624 times more Omega 3 and 2.1 times more Omega 6 than Raw Peanuts.
• Both Raw Peanuts and English Walnuts have similar amounts of Energy, Fat and Saturated Fat per 500 kcal.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.