Nuts AlmondsvsNuts Walnuts
Nuts Almonds has 579 calories and 21g protein per 100g. Nuts Walnuts has 654 calories and 15g protein per 100g Nuts Almonds has more protein, Nuts Almonds is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Almonds vs Nuts Walnuts
Nuts Almonds will keep you satisfied longer with 12.5g fiber, 21.2g protein, 49.9g fat — fat and protein slow digestion while fiber adds bulk.
Nuts Almonds packs 21.2g of protein per 100g (15% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Almonds is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Nuts Almonds provides 733mg of potassium per 100g — important for muscle function and hydration.
Nuts Almonds provides 269mg of calcium per 100g — a much better source for bone health.
Nuts Almonds edges ahead overall with more fiber, more protein, less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Almonds | Nuts Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 579kcal29% | 654kcal33% | <0.1kcal |
| Protein | 21g42% | 15g30% | +6.0g |
| Total Fat | 50g64% | 65g84% | <0.1g |
| Saturated Fat | 3.8g19% | 6.1g31% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 22g8% | 14g5% | +7.9g |
| Dietary Fiber | 13g45% | 6.7g24% | +5.8g |
| Sugars | 4.3g | 2.6g | +1.7g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 1.3mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 26mg171% | 0.70mg5% | +25mg |
| Vitamin K | 0mcg0% | 2.7mcg2% | <0.1mcg |
| Vitamin B6 | 0.14mg8% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 44mcg11% | 98mcg25% | <0.1mcg |
| Thiamin (B1) | 0.20mg17% | 0.34mg28% | <0.1mg |
| Riboflavin (B2) | 1.1mg88% | 0.15mg12% | +0.99mg |
| Niacin (B3) | 3.6mg23% | 1.1mg7% | +2.5mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 2.0mg0% | <0.1mg |
| Calcium | 269mg21% | 98mg8% | +171mg |
| Iron | 3.7mg21% | 2.9mg16% | +0.80mg |
| Potassium | 733mg16% | 441mg9% | +292mg |
| Phosphorus | 481mg38% | 346mg28% | +135mg |
| Magnesium | 270mg64% | 158mg38% | +112mg |
| Zinc | 3.1mg28% | 3.1mg28% | +<0.1mg |
| Copper | 1.0mg114% | 1.6mg177% | <0.1mg |
| Manganese | 2.2mg95% | 3.4mg148% | <0.1mg |
| Selenium | 4.1mcg7% | 4.9mcg9% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Almonds is moderately lower in calories than Nuts Walnuts, containing 579 kcal compared to 654 kcal per 100g (13% fewer calories).
Protein: Nuts Almonds provides more protein with 21.2g versus 15.2g per 100g. In terms of protein-to-calorie efficiency, Nuts Almonds offers better value for building and maintaining muscle.
Fat: Nuts Almonds is the leaner option with 49.9g of total fat per 100g compared to 65.2g. Nuts Almonds has less saturated fat (3.8g vs 6.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Walnuts: 1mcg vs 0mcg), Vitamin C (Nuts Walnuts: 1.3mg vs 0mg), Vitamin K (Nuts Walnuts: 2.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Calcium (Nuts Almonds: 269mg vs 98mg), Sodium (Nuts Walnuts: 2mg vs 1mg), Magnesium (Nuts Almonds: 270mg vs 158mg).
Diet Suitability: Nuts Almonds fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Almonds or Nuts Walnuts?
- Nuts Almonds has more protein with 21.2g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Nuts Almonds or Nuts Walnuts?
- Nuts Almonds is lower in calories with 579 kcal per 100g versus 654 kcal.
- Is Nuts Almonds or Nuts Walnuts healthier?
- It depends on your goals. Nuts Almonds has 579 calories and 21.2g protein per 100g, while Nuts Walnuts has 654 calories and 15.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Almonds or Nuts Walnuts?
- Nuts Almonds is leaner with 49.9g of fat per 100g compared to 65.2g.
- Which has more fiber, Nuts Almonds or Nuts Walnuts?
- Nuts Almonds has more fiber with 12.5g per 100g compared to 6.7g.