Almonds vs Walnuts, English
Both compared per 100 g. They have similar amounts of calories. Almonds has 39% more protein than walnuts, English (21.2 g vs 15.2 g). Almonds has 87% more fiber than walnuts, English (12.5 g vs 6.7 g). Almonds has 67% more sugars than walnuts, English (4.4 g vs 2.6 g).
The biggest vitamin and mineral differences: Almonds has more Vitamin E (+166% DV), Almonds has more Riboflavin (B2) (+76% DV) and Walnuts, English has more copper (+62% DV).
| Per 100 g | Almonds | Walnuts, English |
|---|---|---|
| Calories | 579 kcal | 654 kcal |
| Protein | 21.2 g | 15.2 g |
| Carbohydrates | 21.6 g | 13.7 g |
| Fiber | 12.5 g | 6.7 g |
| Sugars | 4.4 g | 2.6 g |
| Total fat | 49.9 g | 65.2 g |
| Saturated fat | 3.8 g | 6.1 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 1 mg | 2 mg |
| Water | 4.4 g | 4.1 g |
| Sodium | 1 mg (0%) | 2 mg (0.1%) |
| Vitamin A | 0 µg (0%) | 1 µg (0.1%) |
| Vitamin C | 0 mg (0%) | 1.3 mg (1%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 25.6 mg (171%) | 0.7 mg (5%) |
| Vitamin K | 0 µg (0%) | 2.7 µg (2%) |
| Thiamin (B1) | 0.21 mg (17%) | 0.34 mg (28%) |
| Riboflavin (B2) | 1.1 mg (88%) | 0.15 mg (12%) |
| Niacin (B3) | 3.6 mg (23%) | 1.1 mg (7%) |
| Pantothenic acid (B5) | 0.47 mg (9%) | 0.57 mg (11%) |
| Vitamin B6 | 0.14 mg (8%) | 0.54 mg (32%) |
| Folate (B9) | 44 µg (11%) | 98 µg (25%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 52.1 mg (9%) | 39.2 mg (7%) |
| Calcium | 269 mg (21%) | 98 mg (8%) |
| Iron | 3.7 mg (21%) | 2.9 mg (16%) |
| Magnesium | 270 mg (64%) | 158 mg (38%) |
| Phosphorus | 481 mg (38%) | 346 mg (28%) |
| Potassium | 733 mg (16%) | 441 mg (9%) |
| Zinc | 3.1 mg (28%) | 3.1 mg (28%) |
| Copper | 1 mg (115%) | 1.6 mg (176%) |
| Manganese | 2.2 mg (95%) | 3.4 mg (148%) |
| Selenium | 4.1 µg (7%) | 4.9 µg (9%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Almonds
Almonds contains 579 kcal per 100 g. A typical serving of 1 oz, 23 whole kernels (28.4 g) provides about 164 kcal.
Roughly 72% of its calories come from fat, with 14% from carbohydrates and 14% from protein (estimated with general energy factors).
Walnuts, English
Walnuts, English contains 654 kcal per 100 g. A typical serving of 1 cup, in shell, edible yield, 7 nuts (28 g) provides about 183 kcal.
Roughly 84% of its calories come from fat, with 9% from protein and 8% from carbohydrates (estimated with general energy factors).