Almonds vs walnuts
In short
One serving each: 170 calories in almonds (1 oz, 28.4 g), 207 calories in walnuts (1 oz, 28.4 g). Both get most of their calories from fat.
More in almonds: vitamin E, riboflavin (8×), magnesium, fiber (2.1×) and niacin (3×). More in walnuts: vitamin B6 (4.9×) and total fat. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 5.9 g protein · 6 g carbs (1.4 g sugars) · 14.9 g fat
1 oz (28.4 g) · 4.1 g protein · 3.1 g carbs (0.74 g sugars) · 19.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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 E6.8 mg · 0.2 mg45%1%
- Riboflavin (B2)0.34 mg · 0.043 mg26%3%
- Magnesium79.1 mg · 40.3 mg19%10%
- Vitamin B60.039 mg · 0.19 mg2%11%
- Total fat14.9 g · 19.8 g19%25%
- Fiber3.1 g · 1.5 g11%5%
- Niacin (B3)1 mg · 0.35 mg6%2%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein5.9 g · 4.1 g12%·8%
- Saturated fatlimit1.2 g · 1.7 g6%·9%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates6 g · 3.1 g2%·1%
- Sodiumlimit0.85 mg · 0 mg<1%·0%
- Potassium202 mg · 120 mg4%·3%
- Calcium76 mg · 24.9 mg6%·2%
- Iron1.1 mg · 0.64 mg6%·4%
- Phosphorus134 mg · 103 mg11%·8%
- Zinc0.94 mg · 0.78 mg9%·7%
- Copper0.31 mg · 0.34 mg35%·38%
- Selenium0.57 µg · 1.4 µg1%·3%
- Vitamin A0 µg · 0.28 µg0%·<1%
- Vitamin C0 mg · 0.37 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.48 µg0%·<1%
- Thiamin (B1)0.022 mg · 0.065 mg2%·5%
- Folate15.6 µg · 27.8 µg4%·7%
- Vitamin B120 µg · 0 µg0%·0%
- Choline14.8 mg · 11.1 mg3%·2%
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.