Walnuts and Almonds often end up in similar conversations, but they are not interchangeable. Below are separate nutrition facts tables per 100g, followed by a conservative side-by-side comparison and notes on when each tends to suit a given goal better.
| Total Fat | 69.7 g |
|---|---|
| Saturated Fat | 6.05 g |
| Sodium | 0 mg |
| Potassium | 424 mg |
| Total Carbohydrate | 10.9 g |
| Dietary Fiber | 5.21 g |
| Total Sugars | 0 g |
| Protein | 14.6 g |
| Total Fat | 50.2 g |
|---|---|
| Saturated Fat | 3.78 g |
| Sodium | 0.89 mg |
| Potassium | 667 mg |
| Total Carbohydrate | 16.2 g |
| Dietary Fiber | 9.27 g |
| Total Sugars | 4.4 g |
| Protein | 26.2 g |
Walnuts vs Almonds at a glance
| Nutrient | Walnuts | Almonds | Notes |
|---|---|---|---|
| Calories | 730.0 kcal | 622.0 kcal | Walnuts is higher per 100g |
| Protein | 14.6 g | 26.2 g | Almonds is higher per 100g |
| Fat | 69.7 g | 50.2 g | Walnuts is higher per 100g |
| Carbohydrate | 10.9 g | 16.2 g | Almonds is higher per 100g |
| Fibre | 5.2 g | 9.3 g | Almonds is higher per 100g |
| Sugars | 0.0 g | 4.4 g | Almonds is higher per 100g |
| Sodium | 0.0 mg | 0.9 mg | Almonds is higher per 100g |
| Potassium | 424.0 mg | 667.0 mg | Almonds is higher per 100g |
When to choose Walnuts
Walnuts is a useful nuts choice. It tends to suit goals where its standout nutrients line up with the wider diet — for example, pairing it with Almonds or other foods in the same category can smooth overall nutrient balance.
When to choose Almonds
Almonds is another strong nuts option. Its nutrient profile makes it a sensible default in contexts where its particular strengths match the meal pattern or goal.
Shared benefits and compounds
Both foods contribute to general nutrition and often share compounds such as fibre, micronutrients and plant-based food compounds when they are from the same group. The main differences are usually about exact nutrient balance, texture, flavour and how the food is prepared.
Common questions
Which is better for everyday use? It depends on the goal and the cuisine. Use the table above as a quick reference, then check each food page for cooking and pairing notes.
Can I eat both in the same day? Yes, and that is usually desirable. They bring overlapping but not identical nutrients.