Food amount
For 200 calories, the comparison uses 34.5 g of almonds and 30.6 g of walnuts.
A closer look at a familiar choice
Almonds vs. Walnuts
Per 100 g, almonds has 579 calories and 21.2 g protein; walnuts, english has 654 calories and 15.2 g protein. Change the basis to see the tradeoffs.
| Nutrient | Almonds | Walnuts |
|---|---|---|
| Calorieskcal | 579 | 654 |
| Proteing | 21.2 | 15.2 |
| Carbohydrateg | 21.6 | 13.7 |
| Fatg | 49.9 | 65.2 |
| Fiberg | 12.5 | 6.7 |
| Total sugarsg | 4.4 | 2.6 |
| Sodiummg | 1 | 2 |
| Saturated fatg | 3.8 | 6.1 |
Values change with the amount you choose. A dash means the nutrient was not reported.
The difference at 200 calories.
Protein
Almonds provides more reported protein at equal calories: 7.3 g for almonds, compared with 4.7 g for walnuts.
Fiber
The fiber amounts are 4.3 g for almonds and 2 g for walnuts at 200 calories.
Sodium
At equal calories, the reported sodium amounts are 0 mg and 1 mg respectively. Added salt or a different brand can change this comparison.
Other choices to explore.
| Food | Basis | Calories | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| Seeds, sesame flour, low-fatUSDA SR Legacy | 100 g | 333 | 50.1 g | — | 39 mg |
| Seeds, cottonseed flour, low fat (glandless)USDA SR Legacy | 100 g | 332 | 49.8 g | — | 35 mg |
| Seeds, sunflower seed flour, partially defattedUSDA SR Legacy | 100 g | 326 | 48.1 g | 5.2 g | 3 mg |