Almonds vs Walnuts: nutrition compared
Almonds has over 36× the vitamin E, over 7× the riboflavin, over 3× the niacin of Walnuts per 100 g. Walnuts has over 6× the vitamin B6, over 2× the folate, 1.4× the thiamin of Almonds. Almonds is lower in calories (579 vs 654 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Almonds 1 oz (23 whole kernels) (28 g), Walnuts 1 oz (14 halves) (28 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Almonds / serving | Walnuts / serving | Almonds / 100 g | Walnuts / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 164 8.2% | 185 9.3% | 579 | 654 |
| Protein (g) | 6.1 12% | 4.1 8.3% | 21.5 | 14.6 |
| Total fat (g) | 14.5 19% | 19.8 25% | 51.1 | 69.7 |
| Saturated fat (g) | 1.1 5.4% | 1.7 8.6% | 3.8 | 6.1 |
| Monounsaturated fat (g) | 8.9 | 2.7 | 31.3 | 9.6 |
| Polyunsaturated fat (g) | 3.2 | 14 | 11.2 | 49.3 |
| Omega-3 (ALA+EPA+DHA) (g) | 0 | 2.57 | 0 | 9.08 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 5.7 2.1% | 3.1 1.1% | 20 | 10.9 |
| Fiber (g) | 3.1 11% | 1.5 5.3% | 10.8 | 5.2 |
| Sugars (g) | 1.2 | 0.7 | 4.3 | 2.6 |
| Calcium (mg) | 72 5.5% | 25 1.9% | 254 | 88 |
| Iron (mg) | 1.1 5.9% | 0.6 3.5% | 3.7 | 2.2 |
| Magnesium (mg) | 73 17% | 40 9.6% | 258 | 142 |
| Phosphorus (mg) | 143 11% | 104 8.3% | 503 | 365 |
| Potassium (mg) | 208 4.4% | 120 2.6% | 733 | 424 |
| Sodium (mg) | 0 0% | 1 0% | 1 | 2 |
| Zinc (mg) | 0.8 7.4% | 0.8 7.1% | 2.9 | 2.8 |
| Copper (mg) | 0.26 29% | 0.34 38% | 0.91 | 1.21 |
| Manganese (mg) | 0.61 26% | 0.85 37% | 2.15 | 3 |
| Selenium (µg) | 1.2 2.1% | 1.4 2.5% | 4.1 | 4.9 |
| Vitamin A (RAE) (µg) | 0 0% | 0 0% | 0 | 1 |
| Vitamin C (mg) | 0 0% | 0.4 0.4% | 0 | 1.3 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 7.27 48% | 0.2 1.3% | 25.63 | 0.7 |
| Vitamin K (µg) | 0 0% | 0.5 0.4% | 0 | 1.7 |
| Thiamin (B1) (mg) | 0.05 3.8% | 0.07 5.4% | 0.16 | 0.23 |
| Riboflavin (B2) (mg) | 0.32 25% | 0.04 3.3% | 1.14 | 0.15 |
| Niacin (B3) (mg) | 1.1 6.7% | 0.3 2.2% | 3.8 | 1.2 |
| Vitamin B6 (mg) | 0.03 1.7% | 0.19 11% | 0.1 | 0.66 |
| Folate (DFE) (µg) | 12 3.1% | 28 6.9% | 44 | 98 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 15 2.7% | 11 2% | 52 | 39 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #170567 and #170187.
Frequently asked questions
Which is healthier, Almonds or Walnuts?
Almonds has over 36× the vitamin E, over 7× the riboflavin, over 3× the niacin of Walnuts per 100 g. Walnuts has over 6× the vitamin B6, over 2× the folate, 1.4× the thiamin of Almonds. Almonds is lower in calories (579 vs 654 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Almonds scores 59 and Walnuts scores 12. Which is 'healthier' depends on what you need more of.
Which has more protein, Almonds or Walnuts?
Almonds: 21.5 g per 100 g for Almonds vs 14.6 g for Walnuts (6.1 vs 4.1 g per serving).
Which has fewer calories, Almonds or Walnuts?
Almonds: 579 kcal per 100 g for Almonds vs 654 kcal for Walnuts (164 vs 185 kcal per serving).
Related comparisons
Almonds nutrition facts · Walnuts nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.