Almonds vs Walnuts: Nutrition Comparison
Almonds and walnuts are both nutritional powerhouses in the nut family but have distinct strengths. Almonds are higher in protein, fibre, vitamin E, and calcium per serving — making them particularly good for bone health and sustained satiety. Walnuts stand out for their exceptional omega-3 fatty acid content — the highest of any nut — which is associated with cardiovascular and brain health benefits. Walnuts are also rich in polyphenol antioxidants. Both are calorie-dense and healthy in moderate portions. For protein, fibre, and vitamin E, almonds win. For omega-3 fatty acids and antioxidant content, walnuts are the superior choice. Including both in your diet regularly provides complementary benefits.
Nutrition Comparison
| Nutrient |
3 Tbsp (28.0g)
|
1/4 cup (28.0g)
|
|---|---|---|
| Calories | 159.9 kcal | 190.1 kcal |
| Total Fat | 14 g | 18 g |
| Saturated Fat | 1 g | 1.5 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 0 mg | 0 mg |
| Total Carbs | 6 g | 4 g |
| Dietary Fiber | 4 g | 2 g |
| Sugars | 1 g | 1 g |
| Protein | 6 g | 4 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.