Food comparison · USDA values
Almonds vs Walnuts: Calories & Nutrition Compared
Quick answer
Per 100 g, Almonds has fewer calories than Walnuts (579 vs 654 kcal), and Almonds has more protein than Walnuts (21.2 vs 15.2 g).
Side by side per 100 g
Equal weights, so the columns compare the foods themselves. The last column shows which food has more, and stays at "About the same" when the gap is too small to matter.
| Per 100 g | Almonds | Walnuts | Difference |
|---|---|---|---|
| Calories | 579 kcal | 654 kcal | Walnuts +75 kcal |
| Protein per 100 kcal | 3.7 g | 2.3 g | Almonds +1.4 g |
| Protein | 21.2 g | 15.2 g | Almonds +6 g |
| Carbs | 21.6 g | 13.7 g | Almonds +7.9 g |
| Fat | 49.9 g | 65.2 g | Walnuts +15.3 g |
| Fiber | 12.5 g | 6.7 g | Almonds +5.8 g |
| Sugars | 4.4 g | 2.6 g | Almonds +1.8 g |
| Sodium | 1 mg | 2 mg | Both low in sodium |
- Protein 14% · 21.2 g
- Carbs 14% · 21.6 g
- Fat 72% · 49.9 g
- Protein 9% · 15.2 g
- Carbs 8% · 13.7 g
- Fat 83% · 65.2 g
Per portion
One USDA household portion of each food. The portions weigh different amounts, so this is the comparison for what ends up on the plate.
| Food | Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Almonds | 1 oz | 28.4 g | 164 kcal | 6 g | 6.1 g | 14.2 g |
| Walnuts | 1 oz | 28.4 g | 185 kcal | 4.3 g | 3.9 g | 18.5 g |
The difference, worked out
- Walnuts has more calories per 100 g than Almonds: 654 vs 579 kcal, a difference of 75 kcal.
- Almonds has more protein per 100 g than Walnuts: 21.2 vs 15.2 g, a difference of 6 g.
- Almonds has more carbs per 100 g than Walnuts: 21.6 vs 13.7 g, a difference of 7.9 g.
- Walnuts has more fat per 100 g than Almonds: 65.2 vs 49.9 g, a difference of 15.3 g.
- Almonds has more fiber per 100 g than Walnuts: 12.5 vs 6.7 g, a difference of 5.8 g.
- Almonds gives more protein for the same calories: 3.7 vs 2.3 g per 100 kcal, a difference of 1.4 g.
- Walnuts has more calories per portion than Almonds: 185 vs 164 kcal, a difference of 21 kcal (the two portions weigh different amounts).
- Almonds has more protein per portion than Walnuts: 6 vs 4.3 g, a difference of 1.7 g (the two portions weigh different amounts).
Every figure is computed from the two foods' USDA values, rounded as printed above. A difference is stated only when it is at least 10% of the larger value and clears a small minimum for the nutrient, so tiny gaps are not dressed up as findings.
Our take
Walnuts are the more energy-dense, with more calories and fat per 100 g, while almonds bring more protein, carbs and fiber. Both are dense foods, so portion size matters more than which nut you pick.
If you are swapping one for the other, compare by the amount you actually eat, which is the per-portion table above, not only the per-100 g table: the two foods are rarely eaten by the same weight.
Full amount tables, portions and every nutrient: see Almonds and Walnuts.
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Start free on the webValues are USDA averages for the foods as described on their pages; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, Almonds (FDC 170567) and Walnuts (FDC 170187). How we calculate.