Almonds vs Walnuts
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Almonds | Walnuts |
|---|---|---|
| Calories | 579kcal | 654kcal |
| Protein | 21.2g | 15.2g |
| Carbs | 21.6g | 13.7g |
| Fat | 49.9g | 65.2g |
| Fiber | 12.5g | 6.7g |
| Sugar | 4.4g | 2.6g |
| Sodium | 1mg | 2mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Almonds has 75 fewer calories per 100g than Walnuts (13% less).
- Almonds delivers more protein (21.2g vs 15.2g per 100g).
- Almonds has more fiber (12.5g vs 6.7g).
- Almonds contains less fat (49.9g vs 65.2g).
- Walnuts has less sugar (2.6g vs 4.4g).
Almonds
Almonds are one of the most nutrient-dense nuts, rich in vitamin E, magnesium, and healthy monounsaturated fats. They are an excellent source of plant-based protein and fiber, which together promote satiety. Research suggests that regular almond consumption may help lower LDL cholesterol and reduce heart disease risk.
View Almonds nutrition →Walnuts
Walnuts are one of the few plant foods with a significant amount of ALA omega-3 fatty acids — about 2.5g per 28g serving. Regular consumption has been linked in randomized trials to improvements in LDL cholesterol and inflammatory markers. They are calorie-dense, so portion control matters.
View Walnuts nutrition →Track Almonds & Walnuts in Kairo
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