Almonds vs walnuts
In short
Gram for gram, there are 22% more calories in walnuts than in almonds (730 vs 598 in 100 g). Both get most of their calories from fat.
More in almonds: vitamin E, riboflavin (8×), magnesium, fiber (2.1×) and 7 more. More in walnuts: vitamin B6 (4.9×), total fat, thiamin (3×), copper and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
21 g protein · 21 g carbs (4.9 g sugars) · 52.5 g fat
14.6 g protein · 10.9 g carbs (2.6 g sugars) · 69.7 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Vitamin E23.9 mg · 0.7 mg159%5%
- Riboflavin (B2)1.2 mg · 0.15 mg92%12%
- Magnesium279 mg · 142 mg66%34%
- Vitamin B60.14 mg · 0.66 mg8%39%
- Total fat52.5 g · 69.7 g67%89%
- Fiber10.9 g · 5.2 g39%19%
- Niacin (B3)3.6 mg · 1.2 mg23%8%
- Calcium268 mg · 88 mg21%7%
- Protein21 g · 14.6 g42%29%
- Thiamin (B1)0.077 mg · 0.23 mg6%19%
- Copper1.1 mg · 1.2 mg122%134%
- Folate55 µg · 98 µg14%25%
- Saturated fatlimit4.1 g · 6 g20%30%
- Phosphorus471 mg · 365 mg38%29%
- Iron3.7 mg · 2.2 mg21%12%
- Potassium713 mg · 424 mg15%9%
- Selenium2 µg · 4.9 µg4%9%
- Zinc3.3 mg · 2.8 mg30%25%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21 g · 10.9 g8%·4%
- Sodiumlimit3 mg · 0 mg<1%·0%
- Vitamin A0 µg · 1 µg0%·<1%
- Vitamin C0 mg · 1.3 mg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 1.7 µg0%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline52.1 mg · 39.2 mg9%·7%
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Walnuts, excluding honey roasted (Survey (FNDDS) 2707531). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.