Almonds vs Walnuts
Both are calorie-dense nuts. Almonds bring more protein and vitamin E; walnuts bring more of the omega-3 fats. A small handful of either is the serving. Almonds when you want the protein and a crunchier bite, walnuts for the fats and a softer texture.
Almonds and Walnuts, per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Almonds · per 100 g | Walnuts · per 100 g | |
|---|---|---|
| Calories | 579 | 654 |
| Protein | 21.2 g | 15.2 g |
| Fat | 49.9 g | 65.2 g |
| Carbs | 21.6 g | 13.7 g |
| Fiber | 12.5 g | 6.7 g |
| Sugars | 4.4 g | 2.6 g |
| Sodium | 1 mg | 2 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 269 mg | 98 mg |
| Folate | 44 µg | 98 µg |
| Iron | 3.7 mg | 2.9 mg |
| Magnesium | 270 mg | 158 mg |
| Niacin | 3.6 mg | 1.1 mg |
| Phosphorus | 481 mg | 346 mg |
| Potassium | 733 mg | 441 mg |
| Riboflavin | 1.1 mg | 0.2 mg |
| Thiamin | 0.2 mg | 0.3 mg |
| Vitamin A | 0 µg | 1 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin B6 | 0.1 mg | 0.5 mg |
| Vitamin C | 0 mg | 1.3 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 25.6 mg | 0.7 mg |
| Vitamin K | 0 µg | 2.7 µg |
| Zinc | 3.1 mg | 3.1 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Almonds or Walnuts better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.