Almonds vs Walnuts: nutrition compared
Per 100 g, almonds have 579 calories and 21 g of protein; walnuts have 654 calories and 15 g of protein. Per 100 g, almonds have more vitamin E, riboflavin and magnesium, and walnuts have more copper, manganese and vitamin B6.
Almonds: 1 oz of almonds (about 23) (28 g)
- Calories
- 162
- Protein
- 5.9 g
- Carbs
- 6 g
- Fat
- 14 g
Walnuts: 1 oz of walnuts (about 14 halves) (28.35 g)
- Calories
- 185
- Protein
- 4.3 g
- Carbs
- 3.9 g
- Fat
- 18 g
Side by side
Per 100 g. Bold marks the clearly higher value (at least 10% and 2% of the Daily Value apart).
| Nutrient | Almonds | Walnuts |
|---|---|---|
| Calories | 579 | 654 |
| Protein | 21 g | 15 g |
| Carbs | 22 g | 14 g |
| Fat | 50 g | 65 g |
| Fiber | 13 g | 6.7 g |
| Potassium | 733 mg | 441 mg |
| Calcium | 269 mg | 98 mg |
| Iron | 3.7 mg | 2.9 mg |
| Magnesium | 270 mg | 158 mg |
| Zinc | 3.1 mg | 3.1 mg |
| Phosphorus | 481 mg | 346 mg |
| Vitamin C | 0 mg | 1.3 mg |
| Vitamin A | 0 mcg | 1 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin E | 26 mg | 0.7 mg |
| Vitamin K | 0 mcg | 2.7 mcg |
| Thiamin (B1) | 0.2 mg | 0.3 mg |
| Riboflavin (B2) | 1.1 mg | 0.1 mg |
| Niacin (B3) | 3.6 mg | 1.1 mg |
| Vitamin B6 | 0.1 mg | 0.5 mg |
| Folate | 44 mcg | 98 mcg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Selenium | 4.1 mcg | 4.9 mcg |
| Copper | 1031 mcg | 1586 mcg |
| Manganese | 2.2 mg | 3.4 mg |
| Omega-3 | 3 mg | 0 mg |
| Saturated fat | 3.8 g | 6.1 g |
| Sodium | 1 mg | 2 mg |
| Cholesterol | 0 mg | 0 mg |
| Total sugars | 4.3 g | 2.6 g |
Sources: USDA FoodData Central #170567, Nuts, almonds; #170187, Nuts, walnuts, english.
Questions
Which has fewer calories, almonds or walnuts?
Almonds have fewer calories per 100 g: 579 for almonds and 654 for walnuts. 1 oz of almonds (about 23) has 162 calories; 1 oz of walnuts (about 14 halves) has 185 calories.
Which has more protein, almonds or walnuts?
Almonds have more protein per 100 g: 21 g for almonds and 15 g for walnuts. 1 oz of almonds (about 23) has 5.9 g of protein; 1 oz of walnuts (about 14 halves) has 4.3 g of protein.
Which has more fiber, almonds or walnuts?
Almonds have more fiber: 13 g per 100 g for almonds and 6.7 g for walnuts.
Which is healthier, almonds or walnuts?
Per 100 g, almonds have more vitamin E, riboflavin and magnesium, and walnuts have more copper, manganese and vitamin B6. Which fits better depends on what the rest of your day is short on.
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