Walnuts and almonds are nutritious snack options that offer fiber, protein, and healthy fats. Although both are good options to include in your diet, there are some differences in nutritional values. Below is a comparison of the two to help you decide which may be better for your health goals.
Walnuts vs. Almonds: Nutritional Comparison
Nutrition Information for 30 grams of almonds, according to the USDA:
Calories: 175Protein: 6.42Fat: 15.3Carbohydrates: 6 gramsFiber: 3.24Calcium: 76.2 mgMagnesium: 77.4 mg
Nutrition information for 30 grams of walnuts, according to the USDA:
Calories: 204Protein: 4.38Fat: 20.9Carbohydrates: 3.27 gramsFiber: 1.56Calcium: 26.4 mgMagnesium: 42.6 mg
Nutritional Benefits of Almonds
Nuts are a great choice if you’re looking to add more plant-based proteins to your diet. “And compared to other nuts, almonds’ claim to fame is their higher protein, fiber, vitamin E, and magnesium content,” says Dawn Jackson Blatner, a Registered Dietitian Nutritionist (RDN) and NOW wellness expert. “Protein and fiber are great for increasing feelings of fullness,” Blatner says. “Magnesium is a nutrient that about 50% of us don’t eat enough of, so almonds can help fill that gap.” Almonds are great if you need a snack that will keep you satisfied until the next meal, or if you struggle to get enough fiber in your diet, according to health experts. Some research suggests that only about 5% of Americans get enough fiber, which is roughly 25 grams per day for women and 38 grams per day for men.
What’s more, the fats, vitamins, and minerals found in almonds are essential for keeping our bodies healthy, explains Neal H. Patel, DO, family medicine specialist with Providence St. Joseph Hospital in Orange, California. “The healthy fats in almonds, mainly monounsaturated, are like those found in olive oil and are known to lower LDL, or ‘bad cholesterol,'” he says. “Almonds contain vitamin E (which is an antioxidant that has shown some protection for the brain and the liver), magnesium (which is good for sugar regulation), and calcium for bone health,” Dr. Patel explains.
Nutritional Benefits of Walnuts
“Walnuts are the only nut that is an excellent source of plant-based omega-3 fats, which support heart and brain health,” Blatner says. (Omega-3 fatty acids are essential fatty acids that your body can only get from food.)
Additionally, walnuts are also rich in vitamins and minerals like manganese and copper (good for antioxidants, collagen, and bone health), along with magnesium, potassium, and phosphorus (which can help with blood pressure and muscle/nerve function, Dr. Patel says.
Almonds vs. Walnuts: Is One Healthier?
There really is no definitive answer! “Nuts, in general, are a great, nutrient-rich snack to reach for when people are hungry, and in the long term, can be very healthy for your heart and mind,” Dr. Patel says.
Blatner recommends including a variety of nuts in your eating plan. But if you are looking to optimize your health goals, she has some advice: “Almonds are best for snackers since you get a robust 23 almonds in a serving, and they have more protein and fiber than other nuts to keep you full,” Blatner says. “Walnuts are best for someone looking to increase their plant-based omega-3 fat, which is especially good to support brain and heart health.”