Food comparison · IFCT 2017
Almond vs Walnut: nutrition per 100 g
Per 100 g, almonds have more protein (18.4 g against 14.9 g), fibre (13.1 g against 5.4 g), calcium, magnesium and about 9.4 times the vitamin E of walnuts, according to IFCT 2017. Walnuts are the omega-3 nut, with 8710 mg of ALA against 32 mg, and have more vitamin B6. Walnuts carry more energy, 671 kcal against 609.
Almond and Walnut, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Almond | Walnut | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 609 kcal | 671 kcal | Walnut |
| Protein | 18.4 g | 14.9 g | Almond |
| Carbohydrate (available) | 3 g | 10.1 g | Walnut |
| Dietary fibre | 13.1 g | 5.4 g | Almond |
| Free sugars | 2.2 g | 3.2 g | Walnut |
| Total fat | 58.5 g | 64.3 g | Walnut |
| Water | 4.4 g | 3.6 g | Almond |
| Fats | |||
| Saturated fat | 4.36 g | 5.21 g | Walnut |
| Monounsaturated fat | 38.34 g | 11.32 g | Almond |
| Polyunsaturated fat | 13.21 g | 44.91 g | Walnut |
| Omega-3 (alpha-linolenic acid) | 32 mg | 8,710 mg | Walnut |
| Cholesterol | 0 mg | 0 mg | Same |
| Minerals | |||
| Calcium | 228 mg | 105 mg | Almond |
| Iron | 4.59 mg | 3.21 mg | Almond |
| Zinc | 3.5 mg | 2.94 mg | Almond |
| Magnesium | 318 mg | 180 mg | Almond |
| Phosphorus | 446 mg | 400 mg | Almond |
| Potassium | 699 mg | 457 mg | Almond |
| Sodium | 2 mg | 1 mg | Almond |
| Copper | 1.08 mg | 1.52 mg | Walnut |
| Selenium | 3.6 µg | 6.5 µg | Walnut |
| Vitamins | |||
| Vitamin C | 0.7 mg | 0.9 mg | Walnut |
| Thiamine (B1) | 0.15 mg | 0.4 mg | Walnut |
| Riboflavin (B2) | 0.26 mg | 0.12 mg | Almond |
| Niacin (B3) | 3.71 mg | 0.86 mg | Almond |
| Vitamin B6 | 0.09 mg | 0.8 mg | Walnut |
| Folate (B9) | 36 µg | 58 µg | Walnut |
| Vitamin E (alpha-tocopherol) | 24.88 mg | 2.65 mg | Almond |
| Vitamin K1 | 8.4 µg | 84.9 µg | Walnut |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Almond vs Walnut: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/almond-vs-walnut/
Energy, fat and protein
Both nuts are energy-dense. Walnut has 671 kcal per 100 g, the highest of the 14 nuts and seeds in IFCT 2017, and almond 609 kcal, ranking 3rd in that group. A small handful of either adds up quickly. Fat is high in both, 64.3 g in walnut and 58.5 g in almond, but its type differs sharply. Almond fat is mostly monounsaturated, 38.34 g, about 3.4 times walnut's. Walnut fat is mostly polyunsaturated, 44.91 g, again about 3.4 times almond's.
Almond has more protein, 18.4 g against 14.9 g, covering 34 per cent of a man's daily need against 28 per cent, and far more fibre, 13.1 g against 5.4 g, about 2.4 times as much.
Omega-3: walnut stands apart
Walnut is the richest nut source of ALA, the plant omega-3 fat. It has 8710 mg per 100 g, ranking 3rd of 203 foods with a value, against just 32 mg in almond. The body converts only a small part of ALA into the long-chain EPA and DHA found in fish, but ALA is still an essential fat that a vegetarian diet needs from somewhere. For vegetarians who eat no fish or flaxseed, a few walnuts are one of the easiest ways to add it.
Minerals and vitamins
Almond leads on most minerals. It has 228 mg of calcium per 100 g against 105 mg, 318 mg of magnesium against 180 mg, ranking 12th of 242 foods, and 699 mg of potassium against 457 mg. Iron is 4.59 mg against 3.21 mg and zinc 3.5 mg against 2.94 mg. Walnut has more copper and selenium.
Almond is outstanding for vitamin E, 24.88 mg per 100 g, ranking 3rd of 242 foods, against 2.65 mg in walnut. Almond also has more riboflavin and niacin, 3.71 mg against 0.86 mg. Walnut has more thiamine, 0.4 mg against 0.15 mg, about 8.9 times the vitamin B6, 0.8 mg against 0.09 mg, and more folate, 58 against 36 micrograms.
Soaked badam and Kashmiri akhrot
Many Indian families soak a few almonds overnight and peel them in the morning, especially for children and students, and use badam in milk, kheer and halwa. Walnuts come largely from Kashmir and Himachal, are eaten plain or in Kashmiri walnut chutney, and turn up in fudge and baking. Both should be bought fresh and stored airtight, since walnut's polyunsaturated fat turns rancid faster. Tree nuts are a common allergen; keep whole nuts away from small children because of the choking risk.
Which one, for what
For protein, fibre, calcium, magnesium and vitamin E, almond is the better all-round nut. For omega-3, walnut is the clear pick, and it suits vegetarians who eat no fish. For weight control, both are very energy-dense, so a small daily handful is the sensible portion, whichever you choose. For heart-conscious eating, both bring unsaturated fats, almond mostly monounsaturated and walnut mostly polyunsaturated. For diabetes planning, both are low in carbohydrate, and portions fit easily into a plan agreed with a doctor. On budget and taste, prices vary by season; mixing the two gives both sets of strengths.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about almond vs walnut
Which is healthier, almond or walnut?
Each has a strength. Per 100 g, almonds have more protein, fibre, calcium, magnesium and vitamin E. Walnuts have far more omega-3 ALA, 8710 mg against 32 mg, plus more vitamin B6. A mix of both covers more nutrients than either alone.
Do walnuts have more omega-3 than almonds?
Yes, by a huge margin. IFCT 2017 lists 8710 mg of ALA per 100 g of walnut and 32 mg in almond. Walnut ranks 3rd of 203 foods for ALA, making it one of the best plant sources of this omega-3 fat.
Which nut is better for weight loss?
Almonds are slightly lower in energy, 609 kcal per 100 g against 671 kcal for walnuts, and have more protein and fibre, which help fullness. Both are very energy-dense, so the size of the handful matters far more than the choice of nut.
Should almonds be soaked?
Soaking softens almonds and makes the skin easy to peel, which many people find easier to chew and digest. It does not change the nutrients much. Raw, soaked or lightly roasted without salt, almonds keep their protein, fibre and vitamin E.