USDA-derived comparison
Almonds vs Walnuts
Almonds leads for Vitamin E, Magnesium and Vitamin B2; Walnuts answers with Folate, Vitamin B6 and Vitamin B1.
Who each is for: Choose almonds for vitamin E and magnesium. Choose walnuts for folate and vitamin B6.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Almonds
Typical serving: 1 handful (28g)
33/100
Walnuts
Typical serving: 1 handful (28g)
21/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Almonds | Walnuts |
|---|---|---|
| Calories | 579 kcal | 654 kcal |
| Protein | 21 g | 15 g |
| Carbs | 22 g | 14 g |
| Fat | 50 g | 65 g |
| Fiber | 13 g | 7 g |
| Sat fat | 4 g | 6 g |
| Sodium | 1 mg | 2 mg |
| Potassium | 733 mg | 441 mg |
| Calcium | 269 mg | 98 mg |
| Iron | 3.7 mg | 2.9 mg |
| Magnesium | 270 mg | 158 mg |
| Zinc | 3.1 mg | 3.1 mg |
| Vitamin C | 0 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 44 µg | 98 µg |
Servings differ: 1 handful of almonds is about 28g, 1 handful of walnuts about 28g. Scale accordingly before deciding anything on the 100g basis alone.
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