Walnut vs. Almonds — In-Depth Nutrition Comparison
Compare
What are the main differences between walnut and almonds?
- Walnut is richer in copper, manganese, and vitamin B6, yet almonds are richer in vitamin E, vitamin B2, magnesium, fiber, phosphorus, calcium, and vitamin B3.
- Almonds' daily need coverage for vitamin E is 166% higher.
- Walnut has 4 times more vitamin B6 than almonds. Walnut has 0.537mg of vitamin B6, while almonds have 0.137mg.
We used Nuts, walnuts, english and Nuts, almonds types in this comparison.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +53.8% |
| Contains more ManganeseManganese | +56.7% |
| Contains more SeleniumSelenium | +19.5% |
| 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% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
| Contains more Vitamin EVitamin E | +3561.4% |
| Contains more Vitamin B2Vitamin B2 | +658.7% |
| Contains more Vitamin B3Vitamin B3 | +221.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 12.329g | 232% |
| Vitamin E | 0.7mg | 25.63mg | 166% |
| Vitamin B2 | 0.15mg | 1.138mg | 76% |
| Copper | 1.586mg | 1.031mg | 62% |
| Monounsaturated fat | 8.933g | 31.551g | 57% |
| Manganese | 3.414mg | 2.179mg | 54% |
| Vitamin B6 | 0.537mg | 0.137mg | 31% |
| Magnesium | 158mg | 270mg | 27% |
| Fats | 65.21g | 49.93g | 24% |
| Fiber | 6.7g | 12.5g | 23% |
| Phosphorus | 346mg | 481mg | 19% |
| Calcium | 98mg | 269mg | 17% |
| Vitamin B3 | 1.125mg | 3.618mg | 16% |
| Folate | 98µg | 44µg | 14% |
| Protein | 15.23g | 21.15g | 12% |
| Vitamin B1 | 0.341mg | 0.205mg | 11% |
| Saturated fat | 6.126g | 3.802g | 11% |
| Iron | 2.91mg | 3.71mg | 10% |
| Potassium | 441mg | 733mg | 9% |
| Calories | 654kcal | 579kcal | 4% |
| Carbs | 13.71g | 21.55g | 3% |
| Vitamin B5 | 0.57mg | 0.471mg | 2% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Choline | 39.2mg | 52.1mg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Selenium | 4.9µg | 4.1µg | 1% |
| Net carbs | 7.01g | 9.05g | N/A |
| Sugar | 2.61g | 4.35g | N/A |
| Zinc | 3.09mg | 3.12mg | 0% |
| Starch | 0.06g | 0.72g | 0% |
| Sodium | 2mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.17mg | 0.211mg | 0% |
| Threonine | 0.596mg | 0.601mg | 0% |
| Isoleucine | 0.625mg | 0.751mg | 0% |
| Leucine | 1.17mg | 1.473mg | 0% |
| Lysine | 0.424mg | 0.568mg | 0% |
| Methionine | 0.236mg | 0.157mg | 0% |
| Phenylalanine | 0.711mg | 1.132mg | 0% |
| Valine | 0.753mg | 0.855mg | 0% |
| Histidine | 0.391mg | 0.539mg | 0% |
| Fructose | 0.09g | 0.11g | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +30.6% |
| Contains more ProteinProtein | +38.9% |
| Contains more CarbsCarbs | +57.2% |
| Contains more OtherOther | +66.3% |
~equal in
Water
~4.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +282.6% |
| Contains less Sat. FatSaturated fat | -37.9% |
| Contains more Mono. FatMonounsaturated fat | +253.2% |
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
