Almonds vs Walnuts
It depends what you want. Almonds have more protein (21.2 g against 15.2 g per 100 g), fiber and vitamin E, and fewer calories. Walnuts have far more omega-3 (9.08 g, where almonds have almost none).
Where they differ
Per 100 g, the amount in each food. Only differences of at least 25%.
More in almonds
- Fiber12.5 g vs 6.7 g
- Protein21.2 g vs 15.2 g
- Vitamin B782.5 µg vs 18 µg
- Vitamin E25.6 mg vs 0.7 mg
- Vitamin B21.14 mg vs 0.15 mg
More in walnuts
- Omega-3 fatty acids9.08 g vs 0.003 g
- Copper1.59 mg vs 1.03 mg
- Manganese3.41 mg vs 2.18 mg
- Vitamin B60.54 mg vs 0.14 mg
- Vitamin B998 µg vs 44 µg
USDA records compared: Nuts, almonds; Nuts, walnuts, english.
| Per servingPer 100 g | Almondsper 1 oz (28 g) | Walnutsper 1 oz (28 g) |
|---|---|---|
| Calories | 164 kcal | 185 kcal |
| Protein | 6 g (12%) (higher) | 4.32 g (9%) |
| Carbohydrates | 6.11 g (2%) (higher) | 3.89 g (1%) |
| Fiber | 3.54 g (13%) (higher) | 1.9 g (7%) |
| Sugars | 1.23 g (higher) | 0.74 g |
| Total fat | 14.2 g (18%) | 18.5 g (24%) (higher) |
| Saturated fat | 1.08 g (5%) | 1.74 g (9%) (higher) |
| Vitamin B7 | 23.4 µg (78%) (higher) | 5.1 µg (17%) |
| Copper | 0.29 mg (32%) | 0.45 mg (50%) (higher) |
| Vitamin E | 7.27 mg (48%) (higher) | 0.2 mg (1%) |
| Manganese | 0.62 mg (27%) | 0.97 mg (42%) (higher) |
| Molybdenum | 11.2 µg (25%) (higher) | 5.5 µg (12%) |
| Vitamin B2 | 0.32 mg (25%) (higher) | 0.04 mg (3%) |
| Calories | 579 kcal | 654 kcal |
| Protein | 21.2 g (42%) (higher) | 15.2 g (30%) |
| Carbohydrates | 21.6 g (8%) (higher) | 13.7 g (5%) |
| Fiber | 12.5 g (45%) (higher) | 6.7 g (24%) |
| Sugars | 4.35 g (higher) | 2.61 g |
| Total fat | 49.9 g (64%) | 65.2 g (84%) (higher) |
| Saturated fat | 3.8 g (19%) | 6.13 g (31%) (higher) |
| Vitamin B7 | 82.5 µg (275%) (higher) | 18 µg (60%) |
| Copper | 1.03 mg (115%) | 1.59 mg (176%) (higher) |
| Vitamin E | 25.6 mg (171%) (higher) | 0.7 mg (5%) |
| Manganese | 2.18 mg (95%) | 3.41 mg (148%) (higher) |
| Molybdenum | 39.5 µg (88%) (higher) | 19.5 µg (43%) |
| Vitamin B2 | 1.14 mg (88%) (higher) | 0.15 mg (12%) |
| Energy | 687 kJ / 164 kcal | 776 kJ / 185 kcal |
| Protein | 6 g (12%) (higher) | 4.32 g (9%) |
| Carbohydrates | 6.11 g (2%) (higher) | 3.89 g (1%) |
| Fiber | 3.54 g (higher) | 1.9 g |
| Sugars | 1.23 g (1%) (higher) | 0.74 g (<1%) |
| Total fat | 14.2 g (20%) | 18.5 g (26%) (higher) |
| Saturated fat | 1.08 g (5%) | 1.74 g (9%) (higher) |
| Vitamin E | 7.27 mg (61%) (higher) | 0.2 mg (2%) |
| Manganese | 0.62 mg (31%) | 0.97 mg (48%) (higher) |
| Vitamin B7 | 23.4 µg (47%) (higher) | 5.1 µg (10%) |
| Copper | 0.29 mg (29%) | 0.45 mg (45%) (higher) |
| Vitamin B2 | 0.32 mg (23%) (higher) | 0.04 mg (3%) |
| Molybdenum | 11.2 µg (22%) (higher) | 5.5 µg (11%) |
| Energy | 2,423 kJ / 579 kcal | 2,736 kJ / 654 kcal |
| Protein | 21.2 g (42%) (higher) | 15.2 g (30%) |
| Carbohydrates | 21.6 g (8%) (higher) | 13.7 g (5%) |
| Fiber | 12.5 g (higher) | 6.7 g |
| Sugars | 4.35 g (5%) (higher) | 2.61 g (3%) |
| Total fat | 49.9 g (71%) | 65.2 g (93%) (higher) |
| Saturated fat | 3.8 g (19%) | 6.13 g (31%) (higher) |
| Vitamin E | 25.6 mg (214%) (higher) | 0.7 mg (6%) |
| Manganese | 2.18 mg (109%) | 3.41 mg (171%) (higher) |
| Vitamin B7 | 82.5 µg (165%) (higher) | 18 µg (36%) |
| Copper | 1.03 mg (103%) | 1.59 mg (159%) (higher) |
| Vitamin B2 | 1.14 mg (81%) (higher) | 0.15 mg (11%) |
| Molybdenum | 39.5 µg (79%) (higher) | 19.5 µg (39%) |
● = higher amount. Source: USDA FoodData Central (FDC 170567, 170187).