Almonds vs Walnuts nutrition
Almonds has more fiber, sugar and carbs. Walnuts has more fat and calories.
- Almonds100 g
- Walnuts100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Almonds | Walnuts | Daily Value |
|---|---|---|---|
| Calories | 579 kcal (29%) | 654 kcal (33%) | 2,000 kcal |
| Protein | 21.1 g (42%) | 15.2 g (30%) | 50 g |
| Fat | 49.9 g (64%) | 65.2 g (84%) | 78 g |
| Saturated fat | 3.8 g (19%) | 6.1 g (31%) | 20 g |
| Carbs | 21.6 g (8%) | 13.7 g (5%) | 275 g |
| Fiber | 12.5 g (45%) | 6.7 g (24%) | 28 g |
| Sugar | 4.3 g | 2.6 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 1 mg (<1%) | 2 mg (<1%) | 2,300 mg |
| Potassium | 733 mg (16%) | 441 mg (9%) | 4,700 mg |
| Calcium | 269 mg (21%) | 98 mg (8%) | 1,300 mg |
| Iron | 3.7 mg (21%) | 2.9 mg (16%) | 18 mg |
| Magnesium | 270 mg (64%) | 158 mg (38%) | 420 mg |
| Vitamin A | 0 µg (0%) | 1 µg (<1%) | 900 µg |
| Vitamin C | 0 mg (0%) | 1.3 mg (1%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares almonds and walnuts as USDA FoodData Central lists them: “Nuts, almonds” (FDC 170567) and “Nuts, walnuts, english” (FDC 170187). All figures start from 100 grams of the edible part.
Per 100 grams
Per 100 grams, almonds has more protein (21.1 vs 15.2 g), carbohydrate (21.6 vs 13.7 g, 1.6 times as much), fiber (12.5 vs 6.7 g, 1.9 times as much), sugars (4.3 vs 2.6 g, 1.7 times as much), potassium (733 vs 441 mg, 1.7 times as much), calcium (269 vs 98 mg, 2.7 times as much), iron (3.7 vs 2.9 mg) and magnesium (270 vs 158 mg, 1.7 times as much). Walnuts has more calories (654 vs 579 kcal), fat (65.2 vs 49.9 g), saturated fat (6.1 vs 3.8 g, 1.6 times as much), sodium (2 vs 1 mg, 2.0 times as much), vitamin A (1 vs 0 µg, against none) and vitamin C (1.3 vs 0 mg, against none). They are within 3% of each other for cholesterol.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 1 oz (23 whole kernels) of almonds (28.4 g) and 1 oz (14 halves) of walnuts (28.4 g). The two servings weigh about the same, so the per-serving picture follows the per-100 g one closely. No nutrient changes leader when you switch from 100 g to servings. One serving is 164 kcal of almonds against 186 kcal of walnuts.
For the same calories
To get 100 kcal you would eat 17.3 g of almonds or 15.3 g of walnuts. At that equal energy, almonds carries 3.7 g of protein and walnuts 2.3 g. Fiber per 100 kcal is 2.2 g against 1 g. Measured per 100 kcal, every nutrient keeps the same leader as per 100 g.
Where the calories come from
Roughly, 14% of the energy in almonds comes from protein, 72% from fat and 14% from carbohydrate; for walnuts it is 9%, 84% and 8%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 oz (23 whole kernels) of almonds reaches its largest shares of the Daily Value in magnesium (18%), fat (18%) and fiber (13%); 1 oz (14 halves) of walnuts reaches its largest shares of the Daily Value in fat (24%), magnesium (11%) and saturated fat (9%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.