Peanut 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 3 out of 5 key nutritional categories. It has more fiber (6.7g vs 6g), less sugar (2.6g vs 9.4g), less sodium (2mg vs 459mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Peanut Butter
588 kcal
More Protein
Peanut Butter
25g
More Fiber
Walnuts
6.7g
Less Sugar
Walnuts
2.6g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Peanut Butter | Walnuts | Difference |
|---|---|---|---|
| Calories | 588kcal✓ | 654kcal | -66.0kcal |
| Protein | 25g✓ | 9g | +16.0g |
| Carbohydrates | 20g | 14g✓ | +6.0g |
| Fat | 50g✓ | 65g | -15.0g |
| Fiber | 6g | 6.7g✓ | -0.7g |
| Sugar | 9.4g | 2.6g✓ | +6.8g |
| Sodium | 459mg | 2mg✓ | +457.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Peanut Butter
Walnuts
Diet Compatibility
Peanut Butter
Walnuts
When to Choose Peanut Butter
- ✓Lower in calories (588 vs 654)
- ✓Higher in protein (25g vs 9g)
Common Uses
When to Choose Walnuts
- ✓More fiber (6.7g vs 6g)
- ✓Lower in carbs (14g vs 20g)
- ✓Less sugar (2.6g vs 9.4g)
- ✓Lower sodium (2mg vs 459mg)
Common Uses
Peanut Butter vs Walnuts: Nutritional Analysis
Walnuts is more calorie-dense at 654 calories per 100g compared to 588 for Peanut Butter, a difference of 66 calories. On the protein front, Peanut Butter delivers more with 25g per 100g versus 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 Peanut Butter and Walnuts tell different nutritional stories. Peanut Butter provides 20g of carbohydrates, 50g of fat, and 6g 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: Peanut Butter contains 9.4g 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: Peanut Butter is the lower-calorie choice at 588 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Peanut Butter provides more protein (25g/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, Peanut Butter or Walnuts?
Walnuts has more calories with 654 kcal per 100g, compared to Peanut Butter with 588 kcal. That's a difference of 66 calories per 100g serving.
Is Peanut Butter healthier than Walnuts?
Based on our nutritional analysis, Walnuts is generally the healthier choice, winning in 3 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 Peanut Butter and Walnuts?
Peanut Butter has more protein with 25g per 100g, compared to Walnuts with 9g. Peanut Butter provides 16.0g more protein per 100g serving.
Which is better for weight loss, Peanut Butter or Walnuts?
For weight loss, Peanut Butter is the better choice with only 588 calories per 100g compared to 654 calories in Walnuts. Walnuts also offers 6.7g of fiber per 100g, which helps you feel fuller longer.
Does Peanut Butter or Walnuts have fewer carbs?
Walnuts has fewer carbs with 14g per 100g, compared to Peanut Butter with 20g. If you're following a low-carb diet, Walnuts is the better option with 6.0g 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.