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Almond vs Walnut: nutrition comparison

Per 100 g: 624 kcal for Almond, versus 709 kcal for Walnut, a difference of 85 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Almond

Nuts, seeds and oleaginous fruit100 g

Protein25.6 g 25.6 g

Fat52.1 g 52.1 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy624 kcal 624 kcal

Protein+9.9 g

Fat−15.2 g

Vitamin Dequal

Omega-3−7.5 g

Energy−85 kcal

Walnut

Nuts, seeds and oleaginous fruit100 g

Protein15.7 g 15.7 g

Fat67.3 g 67.3 g

Vitamin D0 µg 0 µg

Omega-37.5 g 7.5 g

Energy709 kcal 709 kcal

Highest polyunsaturated content

Walnut contains 31.5 g more polyunsaturated per 100 g.

Highest folate content

Walnut contains 56 µg more folate per 100 g.

Highest magnesium content

Almond contains 100 mg more magnesium per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Almond	Walnut
Macronutrients
Energy	624 kcal	709 kcal
Protein	25.6 g	15.7 g
Fat	52.1 g	67.3 g
of which saturated fat	4.3 g	6.5 g
of which polyunsaturated	12.1 g	43.6 g
of which omega-3	0 g	7.5 g
Carbohydrates	7.8 g	6.9 g
of which sugars	6.6 g	3 g
Dietary fibre	10.6 g	6.7 g
Water	3.3 g	4 g
Alcohol	0 g	0 g
Minerals
Calcium	270 mg	78 mg
Iron	3.3 mg	2.6 mg
Magnesium	240 mg	140 mg
Phosphorus	510 mg	360 mg
Potassium	740 mg	420 mg
Sodium	1 mg	0 mg
Zinc	3.3 mg	2.7 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	< 0,5 mg	1 mg
Folate	56 µg	112 µg

Almond vs Walnut: nutrition comparison

Almond

Walnut

Full comparison, nutrient by nutrient

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