Comparing Nutrients in 100 calories Peanuts VS Walnuts

Weight per 100 calories

• Peanuts: 17.6g
• Walnuts: 15.3g

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

Which food has more nutrients per 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.95% 8.7g	10.3% 9.97g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	2.93% 0.94g	32g per day for Men 19-50 years
Omega 3	0.033% 0.001g	86.8% 1.4g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	34.3% 5.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.84g	1.6% 2.1g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	0.55% 0.4g	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	0.019% 0.014g	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	% 0.012g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	2.7% 1.02g	38g per day for Men 19-50 years
Protein	8.13% 4.55g	4.16% 2.33g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.017% 0.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	1.76% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	1.08% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	1.74% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.72% 0.061mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.8% 2.65μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.3μg	3.75% 15μg	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	0.22% 0.2mg	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	9.8% 1.47mg	0.71% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Walnuts	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	27% 0.24mg	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	10% 0.81mg	5.56% 0.44mg	8mg per day for Men 19-50 years
Magnesium	7.05% 29.6mg	5.75% 24mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	22.7% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.14% 3.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.47% 66.3mg	7.56% 53mg	700mg per day for Men 19-50 years
Potassium	3.66% 124mg	2% 67.4mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.27μg	1.36% 0.75μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.02% 0.31mg	1500mg per day for Men 19-50 years
Zinc	5.24% 0.58mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.031% 1.15g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
• Both Raw Peanuts as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.