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Head to headAlmonds vs Walnuts
Two S-tier nuts enter. The data picks one.
Almonds takes it, 76 to 73. A 3-point gap. Vitamin E standout — 25.6mg per 100g — with fiber and magnesium alongside. Walnuts’s case: The only nut with meaningful omega-3s — 9.1g ALA per 100g.
Tale of the tape
| Nutrient | Almonds per 100g | Walnuts per 100g |
|---|---|---|
| Calories | 579 ● | 654 |
| Protein | 21.2g ● | 15.2g |
| Total Fat | 49.9g ● | 65.2g |
| Saturated Fat | 3.8g ● | 6.1g |
| Dietary Fiber | 12.5g ● | 6.7g |
| Sodium | 1mg ● | 2mg |
| Cholesterol | 0mg | 0mg |
| Potassium | 733mg ● | 441mg |
Red dot marks the winner of each row. Column bases differ because chain labels are per serving — the per-100-calorie comparisons below put them on equal footing.
Where Almonds wins
- Almonds has 1.6x the protein of Walnuts per 100 calories.
- Almonds has 2.1x the fiber of Walnuts per 100 calories.
- Almonds has less sodium per 100 calories (Walnuts has more).
- Almonds has less saturated fat per 100 calories (Walnuts has more).
- Vitamin E: 171% DV vs Walnuts’s 0% DV (per 100g).
- Magnesium: 64% DV vs Walnuts’s 38% DV (per 100g).
Where Walnuts wins
- No decisive edge — Walnuts keeps it close everywhere.
Questions
Is Almonds healthier than Walnuts?
By our scoring, Almonds grades higher (76 vs 73). The full nutrient comparison is in the tale of the tape above.
Which has more protein, Almonds or Walnuts?
Almonds: 3.7g per 100 calories. Walnuts: 2.3g per 100 calories.
How many calories are in Almonds vs Walnuts?
Almonds: 579 calories per 100g. Walnuts: 654 calories per 100g.
A note before you eat your screen: grades are computed from published nutrition data with a transparent formula. They are a starting point for thinking about food, not medical advice. Talk to your doctor or a registered dietitian about your diet.