Almonds vs. Walnut

Nutrition comparison of Almonds and Walnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almonds versus walnut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almonds and walnut:

  • Both walnut and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Almond has more riboflavin and niacin, however, walnut contains more Vitamin B6 and folate.
  • Almond is an excellent source of Vitamin E.
Detailed nutritional comparison of almonds and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almonds (Nuts, almonds) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Walnut src

Here's an infographic summarizing the nutritional differences between almonds and walnut. marks particularly rich nutrients.


Calories and Carbs

calories

Both walnut and almonds are high in calories. Walnut has 13% more calories than almond - walnut has 654 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, almonds is heavier in protein, heavier in carbs and lighter in fat compared to walnut per calorie. Almonds has a macronutrient ratio of 14:14:72 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Walnut
Protein 14% 9%
Carbohydrates 14% 8%
Fat 72% 84%
Alcohol ~ ~

carbohydrates

Walnut has 36% less carbohydrates than almond - walnut has 13.7g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both walnut and almonds are high in dietary fiber. Almond has 87% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Walnut and almonds contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and almond has 4.4g of sugar.



Protein

protein

Both walnut and almonds are high in protein. Almond has 39% more protein than walnut - walnut has 15.2g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Walnut is high in saturated fat and almond has 38% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and walnut are low in trans fat - almond has 0.02g of trans fat per 100 grams and walnut does not contain significant amounts.

Vitamins

Vitamin C

Walnut has more Vitamin C than almond - walnut has 1.3mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Walnut and almonds contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 35 times more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

Vitamin K

Walnut and almonds contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more riboflavin and niacin, however, walnut contains more Vitamin B6 and folate. Both almonds and walnut contain significant amounts of thiamin and pantothenic acid.

Almonds Walnut
Thiamin 0.205 MG 0.341 MG
Riboflavin 1.138 MG 0.15 MG
Niacin 3.618 MG 1.125 MG
Pantothenic acid 0.471 MG 0.57 MG
Vitamin B6 0.137 MG 0.537 MG
Folate 44 UG 98 UG

Minerals

calcium

Both walnut and almonds are high in calcium. Almond has 174% more calcium than walnut - walnut has 98mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Both walnut and almonds are high in iron. Almond has 27% more iron than walnut - walnut has 2.9mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both walnut and almonds are high in potassium. Almond has 66% more potassium than walnut - walnut has 441mg of potassium per 100 grams and almond has 733mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both almonds and walnut contain small amounts of beta-carotene and lutein + zeaxanthin.

Almonds Walnut
beta-carotene 1 UG 12 UG
lutein + zeaxanthin 1 UG 9 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than almond per 100 grams.

Almonds Walnut
alpha linoleic acid 0.003 G 9.08 G
Total 0.003 G 9.08 G

omega 6s

Comparing omega-6 fatty acids, walnut has more linoleic acid than almond per 100 grams.

Almonds Walnut
other omega 6 0.007 G 0.063 G
linoleic acid 12.324 G 38.093 G
Total 12.331 G 38.156 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Almonds (Nuts, almonds) and Walnut (Nuts, walnuts, english) .

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