Almonds vs Walnuts
Complete nutrition comparison per 100g serving
Which is Healthier?
Almonds is generally healthier
Almonds comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (579 vs 654), more protein (21g vs 9g), more fiber (12.5g vs 6.7g), less sodium (1mg vs 2mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Almonds
579 kcal
More Protein
Almonds
21g
More Fiber
Almonds
12.5g
Less Sugar
Walnuts
2.6g
Visual Comparison
Caloriesper 100g
Almonds
579
Walnuts
654
Proteinper 100g
Almonds
21g
Walnuts
9g
Carbohydratesper 100g
Almonds
22g
Walnuts
14g
Fatper 100g
Almonds
50g
Walnuts
65g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Almonds
Per 100g:579 calories
Per cup (150g):869 calories
Per serving (85g):492 calories
Walnuts
Per 100g:654 calories
Per cup (150g):981 calories
Per serving (85g):556 calories
Diet Compatibility
Almonds
High-ProteinVeganVegetarianPaleoLow-Sodium
Walnuts
VeganVegetarianPaleoLow-Sodium
When to Choose Almonds
- ✓Lower in calories (579 vs 654)
- ✓Higher in protein (21g vs 9g)
- ✓More fiber (12.5g vs 6.7g)
- ✓Lower sodium (1mg vs 2mg)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Walnuts
- ✓Lower in carbs (14g vs 22g)
- ✓Less sugar (2.6g vs 4.4g)
Common Uses
SnackingToppingsTrail mixBaking