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 | Almonds | Walnuts |
|---|---|---|
| Calories | 162.1 kcal | 183.1 kcal |
| Total Fat | 14 g | 18.3 g |
| Saturated Fat | 1.1 g | 1.7 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 0.3 mg | 0.6 mg |
| Total Carbs | 6 g | 3.8 g |
| Dietary Fiber | 3.5 g | 1.9 g |
| Sugars | 1.2 g | 0.7 g |
| Protein | 5.9 g | 4.3 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Almonds or Walnuts?
Almonds has 162.1 calories and Walnuts has 183.1 calories per comparable serving. Walnuts is the more calorie-dense of the two.
Which has more protein, Almonds or Walnuts?
Almonds provides 5.9g of protein versus 4.3g in Walnuts. Almonds is the higher-protein choice.
Which has less fat, Almonds or Walnuts?
Almonds contains 14g of fat compared with 18.3g in Walnuts. Almonds is the leaner option.
Which has less saturated fat, Almonds or Walnuts?
Almonds has 1.1g of saturated fat and Walnuts has 1.7g. Almonds is lower in saturated fat.
Which has more sodium, Almonds or Walnuts?
Almonds contains 0.3mg of sodium versus 0.6mg in Walnuts. Walnuts is substantially higher in sodium.
Which has more fiber, Almonds or Walnuts?
Almonds has 3.5g of fiber and Walnuts has 1.9g. Almonds provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Almonds → Calories in Walnuts →