Butter vs Walnuts: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Walnuts is generally healthier
Walnuts comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (654 vs 717), more protein (9g vs 0.9g), more fiber (6.7g vs 0g), less sodium (2mg vs 11mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Walnuts
654 kcal
More Protein
Walnuts
9g
More Fiber
Walnuts
6.7g
Less Sugar
Butter
0.1g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Butter
Walnuts
Diet Compatibility
Butter
Walnuts
When to Choose Butter
- ✓Lower in carbs (0.1g vs 14g)
- ✓Less sugar (0.1g vs 2.6g)
Common Uses
When to Choose Walnuts
- ✓Lower in calories (654 vs 717)
- ✓Higher in protein (9g vs 0.9g)
- ✓More fiber (6.7g vs 0g)
- ✓Lower sodium (2mg vs 11mg)
Common Uses
Butter vs Walnuts: Nutritional Analysis
Butter is more calorie-dense at 717 calories per 100g compared to 654 for Walnuts, a difference of 63 calories. On the protein front, Walnuts delivers more with 9g per 100g versus 0.9g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Butter and Walnuts tell different nutritional stories. Butter provides 0.1g of carbohydrates, 81g of fat, and 0g of fiber per 100g, while Walnuts contains 14g carbs, 65g fat, and 6.7g fiber. The higher fiber content in Walnuts supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Butter contains 0.1g while Walnuts has 2.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Walnuts is the lower-calorie choice at 654 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Walnuts provides more protein (9g/100g), supporting muscle repair and growth.
- For sustained energy: Walnuts offers more fiber (6.7g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Butter or Walnuts?
Butter has more calories with 717 kcal per 100g, compared to Walnuts with 654 kcal. That's a difference of 63 calories per 100g serving.
Is Butter healthier than Walnuts?
Based on our nutritional analysis, Walnuts is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Walnuts has 654 calories, 9g protein, and 6.7g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Butter and Walnuts?
Walnuts has more protein with 9g per 100g, compared to Butter with 0.9g. Walnuts provides 8.1g more protein per 100g serving.
Which is better for weight loss, Butter or Walnuts?
For weight loss, Walnuts is the better choice with only 654 calories per 100g compared to 717 calories in Butter. Walnuts also offers 6.7g of fiber per 100g, which helps you feel fuller longer.
Does Butter or Walnuts have fewer carbs?
Butter has fewer carbs with 0.1g per 100g, compared to Walnuts with 14g. If you're following a low-carb diet, Butter is the better option with 13.9g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.