Almonds vs walnuts
In short
For the same 100 calories you eat 17 g of almonds or 14 g of walnuts. Both get most of their calories from fat.
More in almonds: vitamin E, riboflavin (9.7×) and magnesium (2.4×). Everything else is within 4% of a day's needs.
Calories, and where they come from
16.7 g · 3.5 g protein · 3.5 g carbs (0.81 g sugars) · 8.8 g fat
13.7 g · 2 g protein · 1.5 g carbs (0.36 g sugars) · 9.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin E27% vs 1%
4 mg vs 0.096 mg
- Riboflavin (B2)15% vs 2%
0.2 mg vs 0.021 mg
- Magnesium11% vs 5%
46.7 mg vs 19.5 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 2 g7%·4%
- Total fat8.8 g · 9.6 g11%·12%
- Saturated fatlimit0.68 g · 0.83 g3%·4%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 1.5 g1%·1%
- Fiber1.8 g · 0.71 g7%·3%
- Sodiumlimit0.5 mg · 0 mg<1%·0%
- Potassium119 mg · 58.1 mg3%·1%
- Calcium44.8 mg · 12.1 mg3%·1%
- Iron0.62 mg · 0.31 mg3%·2%
- Phosphorus78.8 mg · 50 mg6%·4%
- Zinc0.55 mg · 0.38 mg5%·3%
- Copper0.18 mg · 0.17 mg20%·18%
- Selenium0.33 µg · 0.67 µg1%·1%
- Vitamin A0 µg · 0.14 µg0%·<1%
- Vitamin C0 mg · 0.18 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.23 µg0%·<1%
- Thiamin (B1)0.013 mg · 0.032 mg1%·3%
- Niacin (B3)0.61 mg · 0.17 mg4%·1%
- Vitamin B60.023 mg · 0.09 mg1%·5%
- Folate9.2 µg · 13.4 µg2%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.7 mg · 5.4 mg2%·1%
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.