Almonds vs. Walnut — In-Depth Nutrition Comparison
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What are the main differences between almonds and walnut?
- Almonds are richer in vitamin E, vitamin B2, magnesium, fiber, phosphorus, and calcium, yet walnut is richer in copper, manganese, vitamin B6, and fats.
- Almonds' daily need coverage for vitamin E is 166% higher.
- Almonds have 8 times more vitamin B2 than walnut. Almonds have 1.138mg of vitamin B2, while walnut has 0.15mg.
We used Nuts, almonds and Nuts, walnuts, english types in this comparison.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +70.9% |
| Contains more CalciumCalcium | +174.5% |
| Contains more PotassiumPotassium | +66.2% |
| Contains more IronIron | +27.5% |
| Contains more PhosphorusPhosphorus | +39% |
| Contains less SodiumSodium | -50% |
| Contains more CopperCopper | +53.8% |
| Contains more ManganeseManganese | +56.7% |
| Contains more SeleniumSelenium | +19.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +3561.4% |
| Contains more Vitamin B2Vitamin B2 | +658.7% |
| Contains more Vitamin B3Vitamin B3 | +221.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +66.3% |
| Contains more Vitamin B5Vitamin B5 | +21% |
| Contains more Vitamin B6Vitamin B6 | +292% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +122.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 12.329g | 47.174g | 232% |
| Vitamin E | 25.63mg | 0.7mg | 166% |
| Vitamin B2 | 1.138mg | 0.15mg | 76% |
| Omega-6 (Linoleic acid) | 12.32g | 72% | |
| Copper | 1.031mg | 1.586mg | 62% |
| Monounsaturated fat | 31.551g | 8.933g | 57% |
| Manganese | 2.179mg | 3.414mg | 54% |
| Vitamin B6 | 0.137mg | 0.537mg | 31% |
| Magnesium | 270mg | 158mg | 27% |
| Fats | 49.93g | 65.21g | 24% |
| Fiber | 12.5g | 6.7g | 23% |
| Phosphorus | 481mg | 346mg | 19% |
| Calcium | 269mg | 98mg | 17% |
| Vitamin B3 | 3.618mg | 1.125mg | 16% |
| Folate | 44µg | 98µg | 14% |
| Protein | 21.15g | 15.23g | 12% |
| Vitamin B1 | 0.205mg | 0.341mg | 11% |
| Saturated fat | 3.802g | 6.126g | 11% |
| Iron | 3.71mg | 2.91mg | 10% |
| Potassium | 733mg | 441mg | 9% |
| Calories | 579kcal | 654kcal | 4% |
| Carbs | 21.55g | 13.71g | 3% |
| Vitamin B5 | 0.471mg | 0.57mg | 2% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Choline | 52.1mg | 39.2mg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Selenium | 4.1µg | 4.9µg | 1% |
| Protein per 100 calories | 3.7g | 2.3g | N/A |
| Calories per 10 g protein | 274kcal | 429kcal | N/A |
| Weight per 100 calories | 17g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 12 | 9.2 | N/A |
| Net carbs | 9.05g | 7.01g | N/A |
| Sugar | 4.35g | 2.61g | N/A |
| Zinc | 3.12mg | 3.09mg | 0% |
| Starch | 0.72g | 0.06g | 0% |
| Sodium | 1mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.17mg | 0% |
| Threonine | 0.601mg | 0.596mg | 0% |
| Isoleucine | 0.751mg | 0.625mg | 0% |
| Leucine | 1.473mg | 1.17mg | 0% |
| Lysine | 0.568mg | 0.424mg | 0% |
| Methionine | 0.157mg | 0.236mg | 0% |
| Phenylalanine | 1.132mg | 0.711mg | 0% |
| Valine | 0.855mg | 0.753mg | 0% |
| Histidine | 0.539mg | 0.391mg | 0% |
| Fructose | 0.11g | 0.09g | 0% |
| Omega-3 (ALA) | 0.003g | 0% | |
| Omega-6 (Eicosadienoic acid) | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +38.9% |
| Contains more CarbsCarbs | +57.2% |
| Contains more FatsFats | +30.6% |
~equal in
Water
~4.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -37.9% |
| Contains more Mono. FatMonounsaturated fat | +253.2% |
| Contains more Poly. FatPolyunsaturated fat | +282.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1100% |
| Contains more SucroseSucrose | +62.6% |
| Contains more GlucoseGlucose | +112.5% |
| Contains more FructoseFructose | +22.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
