Quick Summary
When to Choose Almonds
Choose almonds for more protein (6g vs 4g per oz), more fiber (3.5g vs 2g), more vitamin E (45% DV vs 1%), and better calcium content. Great for snacking.
When to Choose Walnuts
Choose walnuts for omega-3 ALA (2,542mg vs 3mg per oz), better brain health support, higher antioxidants, and unique flavor for salads and baking.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Almonds | Walnuts | Winner |
|---|---|---|---|
| Calories | 579 | 185 | 🏆 Walnuts |
| Protein | 21.2g | 4.3g | 🏆 Almonds |
| Carbohydrates | 21.6g | 3.9g | |
| Fiber | 12.5g | 1.9g | 🏆 Almonds |
| Total Fat | 49.9g | 18.5g |
Key Vitamins & Minerals
Magnesium
🏆 Almonds has 6.0x more
Vitamin E
🏆 Almonds has 128.0x more
Which is Better for Your Health Goals?
🎯 Brain Health
ALA omega-3s and polyphenols support cognition
Learn more about Brain Health →Health Benefits Comparison
Almonds Benefits
- Supports heart health
- Helps control blood sugar
- Aids weight management
- Promotes brain health
- Supports bone health
Walnuts Benefits
- Highest omega-3 content of any nut
- Rich in polyphenols and antioxidants
- Supports brain function and memory
- Promotes heart health and reduces inflammation
Practical Considerations
💰 Cost
Almonds: Moderate
Walnuts: Moderate
🕒 Preparation
Almonds: Easy
Walnuts: Easy
📦 Storage
Almonds: Refrigerate
Walnuts: Refrigerate
🍽️ Versatility
Almonds: Very versatile
Walnuts: Very versatile
The Bottom Line
Both Almonds and Walnuts are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Almonds if: Choose almonds for more protein (6g vs 4g per oz), more fiber (3.5g vs 2g), more vitamin E (45% DV vs 1%), and better calcium content. Great for snacking.
Choose Walnuts if: Choose walnuts for omega-3 ALA (2,542mg vs 3mg per oz), better brain health support, higher antioxidants, and unique flavor for salads and baking.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Almonds and Walnuts in Nutrivio
Compare how Almonds and Walnuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
