Almonds vs Walnuts

Compare detailed nutrition facts to make informed dietary choices. All values shown per 100g serving.

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Almonds

Nuts

579

Calories

21.2g

Protein

49.9g

Fat

21.6g

Carbs

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Walnuts

Nuts

654

Calories

15.2g

Protein

65.2g

Fat

13.7g

Carbs

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Detailed Nutritional Comparison

Per 100g serving

Nutrient	Almonds	Walnuts	Difference
Calories	579 kcal	654 kcal	13% lower
Protein	21.2 g	15.2 g	39% higher
Fat	49.9 g	65.2 g	31% lower
Carbohydrates	21.6 g	13.7 g	58% higher

Comparison Summary

Higher in Calories

Walnuts has 13% more calories

Higher in Protein

Almonds has 39% more protein

How to use this nutrition comparison

All values on this page are standardized to 100 grams so you can compare foods fairly. For meal planning, scale each option to your actual serving size and daily calorie target.

Choose higher-protein options when your goal is satiety, recovery, or muscle gain.
Prioritize lower-calorie options when managing a calorie deficit.
Use carb and fat differences to align with training-day and rest-day nutrition needs.

Combine macro data with ingredient quality, micronutrients, and digestion preferences to choose the option you can sustain long term.

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