Almonds vs Walnuts
Side-by-side nutrition comparison per 100g serving.
Calories
583.6kcal
vs
678.7kcal
AlmondsWalnuts
Protein
21.4g
vs
14.6g
AlmondsWalnuts
Fat
51.1g
vs
69.7g
AlmondsWalnuts
Carbs
20.0g
vs
10.9g
AlmondsWalnuts
Fiber
10.8g
vs
5.2g
AlmondsWalnuts
Macronutrient Overview
Complete Nutrient Comparison
| Nutrient | Almonds | Walnuts | Winner |
|---|---|---|---|
| Macronutrients | |||
| Calories | 583.6 kcal | 678.7 kcal | — |
| Protein | 21.4 g | 14.6 g | Almonds |
| Total Fat | 51.1 g | 69.7 g | Walnuts |
| Carbohydrates | 20.0 g | 10.9 g | Almonds |
| Dietary Fiber | 10.8 g | 5.2 g | Almonds |
| Sugars | — | — | — |
| Cholesterol | 0.0 mg | 0.0 mg | Tie |
| Minerals | |||
| Calcium | 253.6 mg | 88.3 mg | Almonds |
| Iron | 3.7 mg | 2.2 mg | Almonds |
| Magnesium | 257.6 mg | 142.4 mg | Almonds |
| Potassium | 732.8 mg | 423.5 mg | Almonds |
| Sodium | 0.0 mg | 0.0 mg | Tie |
| Zinc | 2.9 mg | 2.8 mg | Almonds |
| Vitamins | |||
| Vitamin A | 2.0 µg | 20.0 µg | Walnuts |
| Vitamin C | 0.0 mg | 1.3 mg | Walnuts |
| Vitamin D | 0.0 µg | 0.0 µg | Tie |
| Vitamin E | 25.6 mg | 0.7 mg | Almonds |
| Vitamin K | 0.0 µg | 1.7 µg | Walnuts |
| Vitamin B12 | 0.0 µg | 0.0 µg | Tie |
| Folate | 44.0 µg | 98.0 µg | Walnuts |
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Frequently Asked Questions
Which is healthier, Almonds or Walnuts?
Both Almonds and Walnuts have distinct nutritional profiles. Almonds has 583.6 kcal and 21.4g protein per 100g, while Walnuts has 678.7 kcal and 14.6g protein. The better choice depends on your dietary goals and overall eating pattern.
Which has more protein, Almonds or Walnuts?
Almonds provides 21.4g of protein per 100g, while Walnuts provides 14.6g. Almonds is the higher-protein option.
Which has fewer calories, Almonds or Walnuts?
Almonds contains 583.6 kcal per 100g, compared to 678.7 kcal for Walnuts. Almonds is the lower-calorie option.
Can I substitute Almonds for Walnuts?
While Almonds and Walnuts can sometimes be interchanged in recipes, they have different nutrient profiles. Check the full comparison table above to see how they differ across all tracked nutrients before making a substitution.