Walnut vs. Almonds — Health Impact and Nutrition Comparison

Calories

While walnuts and almonds are both very high in calories, walnuts contain 75 more calories per every 100g serving. One hundred-gram servings of walnuts and almonds contain 654 and 579 calories, respectively.

Protein

Nuts are a great source of high-quality protein. Both of these nuts contain large levels of all essential amino acids; however, almonds are higher in almost all of them except methionine. Almonds are significantly richer in proteins overall.

Fats

Walnuts, on the other hand, are higher in fats. One hundred-gram servings of walnuts and almonds contain 65g and 49g of fats, respectively.

While greater quantities of polyunsaturated and saturated fats can be found in walnuts, almonds contain appreciably more monounsaturated fats.

Unlike almonds, walnuts are an incredible source of omega-3 fatty acids, containing 9g of alpha-linolenic acid in every hundred-gram serving.

Walnuts and almonds, being plant-based products, contain no cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Walnut

1

Saturated fat: Sat. Fat 6.126 g

Monounsaturated fat: Mono. Fat 8.933 g

Polyunsaturated fat: Poly. Fat 47.174 g

Almonds

2

Saturated fat: Sat. Fat 3.802 g

Monounsaturated fat: Mono. Fat 31.551 g

Polyunsaturated fat: Poly. Fat 12.329 g

Contains more Poly. FatPolyunsaturated fat

+282.6%

Contains less Sat. FatSaturated fat	-37.9%
Contains more Mono. FatMonounsaturated fat	+253.2%

Carbohydrates

Almonds contain almost double the number of carbohydrates when compared to walnuts. Subsequently, almonds are significantly richer in dietary fiber and sugars. 

The carbohydrate breakdown of walnuts and almonds is similar. Sucrose is the predominant sugar found in both of these nuts. Other simple carbohydrates found in smaller quantities are glucose, fructose, and starch.

Additionally, almonds contain small amounts of maltose and galactose.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Walnut

0

Starch: 0.06 g

Sucrose: 2.43 g

Glucose: 0.08 g

Fructose: 0.09 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Almonds

6

Starch: 0.72 g

Sucrose: 3.95 g

Glucose: 0.17 g

Fructose: 0.11 g

Lactose: 0 g

Maltose: 0.04 g

Galactose: 0.07 g

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

Cardiovascular Health

In research, walnuts have been shown to reduce the risk of cardiovascular disease by decreasing low-density lipoprotein (also known as “bad cholesterol”) and blood pressure, as well as decreasing oxidative stress and some markers of inflammation (8).

Daily consumption of fewer than two servings of almonds has been studied to prevent cardiovascular disease in the short term and potentially in the long term as well (9).

According to the PREDIMED trial, 30g of mixed nuts daily (walnuts, almonds, and hazelnuts) may significantly decrease the risk of myocardial infarction, stroke, and death from heart diseases (10).

Nuts like almonds and walnuts are part of the DASH diet or Dietary Approaches to Stop Hypertension. People with or without diabetes who follow the DASH diet may likely have improved blood pressure (11).

Diabetes

Higher walnut consumption has been correlated with a decreased risk of developing type 2 diabetes, especially in women (12, 13).

If walnuts prevent the development of diabetes, almonds seem to be more effective at preventing its complications. Increased almond intake has been studied to reduce the risk of cardiovascular disease in people with type 2 diabetes (14, 15).

Cancer

Many varieties of nuts have been researched to reduce the risk of cancer by inhibiting cell multiplication and inducing the programmed death of cancer cells (16).

Due to several compounds found in walnuts, these nuts may potentially prevent or decrease the risk of breast, prostate, colon, and renal cancers (17).

Similarly, various studies show the potential of almonds to reduce the risk of breast, endometrial, pancreatic, colon, and colorectal cancers (18, 19, 20).

Neurological Health

Nut consumption has been linked to reduced oxidative stress and inflammation (neuroinflammation), which are one of the main factors contributing to their beneficial effects on the brain.

Several human and animal studies conclude that walnuts may improve cognitive performance and memory. Walnuts may also decrease the risk or progression of mild cognitive impairment, Alzheimer’s disease, Parkinson’s disease, stroke, depression, and anxiety (21, 22, 23).

Almonds have also been linked to improved cognitive performance and memory; therefore, they may benefit Alzheimer's disease (22, 24, 25).

Non-alcoholic Fatty Liver Disease

NHANES (National Health and Nutrition Examination Survey) has used data from over 25000 US adults and concluded that 15 - 30g daily nut consumption might lower the prevalence of the most common liver disease - non-alcoholic fatty liver disease (26).

Male Fertility

Walnut consumption has been studied to improve semen quality by improving sperm vitality, morphology, and motility. According to a study, walnut consumption may also increase the number of sperm (27, 28).

Limited data based on animal studies suggest almond and almond oil may improve sperm morphology and reduce abnormal morphology sperm percentage (29, 30).

Allergic Reactions

Tree nuts are one of the food allergens most often correlated with severe allergic reactions. While an allergy from peanuts is the most commonly occurring one, walnut and almond allergies, in rare cases, can also be life-threatening.

Symptoms of walnut and almond allergies are not different from other food allergies. These symptoms can include vomiting, nausea, diarrhea, stomach cramps, oral allergy syndrome, and in rare cases, anaphylactic shock.

Almond allergy can present with cross-reactivity with walnuts (31).

Phytic Acid

Phytic acid is a compound that can be found in certain cereals, nuts, legumes, and oils. This substance binds to micronutrients, such as zinc and iron, preventing their absorption. Overusing foods high in phytic acid can lead to iron and zinc deficiencies, resulting in anemia, growth stagnation, and impaired immune functions.

Almonds tend to be higher in phytic acid when compared to walnuts (32).

Aflatoxins and Cancer Risk

Aflatoxins are a family of toxins that are carcinogenic for the liver tissue. These toxins are produced by fungi that can grow on diseased crops.

To avoid exposure to aflatoxins, discolored, moldy, and shriveled nuts should be discarded.