Almonds and walnuts are two of the most popular nuts around the world. Both are packed with nutrients, healthy fats, and plant-based protein, making them excellent additions to a balanced diet. But when you compare almonds and walnuts side by side, their nutritional profiles and health benefits look quite different. Let’s explore how these two nuts compare in calories, fats, protein, vitamins, and everyday uses.

Nutritional Overview

A 1-ounce (28 g) serving of almonds provides:

  • ~165 calories

  • ~6 grams of protein

  • ~14 grams of fat (mostly monounsaturated)

  • ~6 grams of carbohydrates

  • ~3.5 grams of fiber

A 1-ounce (28 g) serving of walnuts provides:

  • ~185 calories

  • ~4 grams of protein

  • ~18 grams of fat (higher in polyunsaturated fats)

  • ~4 grams of carbohydrates

  • ~2 grams of fiber

Summary: Almonds are slightly lower in calories and fat, with more protein and fiber. Walnuts contain more fat, especially omega-3 fatty acids.

Protein and Satiety

  • Almonds: Provide more protein per serving, making them better for muscle repair and satiety.

  • Walnuts: Lower in protein but still contribute to overall intake.

If you’re looking for a plant-based protein boost, almonds have the edge.

Fats and Heart Health

Both nuts are rich in healthy fats, but the type differs:

  • Almonds: Higher in monounsaturated fats, similar to those in olive oil. These fats are supportive of overall heart wellness.

  • Walnuts: Rich in polyunsaturated fats, especially alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Walnuts are one of the best nut sources of omega-3s.

For omega-3 intake, walnuts stand out. For monounsaturated fats, almonds are stronger.

Fiber and Digestive Support

  • Almonds: Provide more fiber (~3.5 g per ounce), supporting digestion and satiety.

  • Walnuts: Lower in fiber (~2 g per ounce), but still contribute to daily intake.

For fiber-focused diets, almonds are the winner.

Vitamins and Minerals

Almonds are rich in:

  • Vitamin E (antioxidant that supports skin and cell health)

  • Magnesium (important for muscle and nerve function)

  • Calcium (for bone strength)

Walnuts are rich in:

  • Copper and manganese (important for metabolism and antioxidant defenses)

  • Phosphorus

  • B vitamins (such as folate and B6)

If you want vitamin E and magnesium, almonds are the better choice. For copper, manganese, and omega-3 fats, walnuts excel.

Antioxidants

  • Almonds: Vitamin E acts as a strong antioxidant.

  • Walnuts: Contain polyphenols, particularly in their thin skins, which are linked to antioxidant activity.

Both nuts contribute antioxidants, but walnuts have a unique edge due to their polyphenol content.

Weight Management Considerations

  • Almonds: Lower in calories per ounce, higher in protein and fiber, making them more filling for fewer calories.

  • Walnuts: More calorie-dense but also rich in healthy fats, which can help with satiety when eaten in small portions.

For weight-conscious eaters, almonds may be easier to fit into a calorie budget.

Brain and Nervous System Support

  • Almonds: Supply vitamin E, which is associated with cognitive protection.

  • Walnuts: Known as a “brain-shaped nut,” they are rich in omega-3 fatty acids, which play a role in brain function and nerve health.

Both support brain wellness in different ways: almonds with vitamin E, walnuts with omega-3s.

Culinary Uses

  • Almonds: Mild, slightly sweet flavor. Eaten raw, roasted, or ground into almond butter or flour. Used in desserts, smoothies, salads, and snacks.

  • Walnuts: Earthy, slightly bitter taste. Common in baked goods, oatmeal, trail mixes, and savory dishes like pesto.

Both are versatile, but their flavors complement different recipes.

Cost and Availability

  • Almonds: Widely available, often cheaper per pound than walnuts due to large-scale production.

  • Walnuts: Also common but sometimes more expensive depending on region and quality.

For affordability, almonds usually win.

Who Should Choose Almonds vs. Walnuts?

  • Choose almonds if: You want more protein, fiber, vitamin E, and magnesium. Great for weight management and snacking.

  • Choose walnuts if: You want more omega-3s, antioxidants, and minerals like copper and manganese. Great for brain and heart support.

The best option? Enjoy both in rotation to get the benefits of each.

Conclusion

Almonds and walnuts are both nutrient-dense nuts that bring unique strengths to the table. Almonds are higher in protein, fiber, and vitamin E, while walnuts are richer in omega-3 fats, antioxidants, and certain minerals. Including both in your diet allows you to enjoy their complementary benefits, whether for heart wellness, digestion, or simply delicious variety.