Food comparison
Almonds vs Walnuts
Per 100 g, almonds has 626 calories and 21.5 g protein; walnuts has 654 calories and 15.2 g protein. The full breakdown is below.
Nutrition comparison chart
Per 100 g. Each row is scaled to the larger of the two values.
Higher value in each row is shown in green. Comparison is fairest per 100 g.
Key metrics compared
Almonds is the leaner choice at 626 kcal per 100 g, while Almonds delivers more protein per calorie (3.4 vs 2.3 g per 100 kcal). Almonds also carries more absolute protein per 100 g.
| Per 100 g | Almonds | Walnuts |
|---|---|---|
| Calories | 626 kcal | 654 kcal |
| Protein | 21.5 g | 15.2 g |
| Protein per 100 kcal | 3.4 g | 2.3 g |
| Dietary fiber | 10.8 g | 6.7 g |
| Total carbohydrate | 20 g | 13.7 g |
| Total fat | 51.1 g | 65.2 g |
| Calories from protein | 14% | 9% |
Green marks the more favourable value — higher for protein and fiber, lower for calories. Calories-from-protein uses Atwater factors.
Questions
- Which has more protein, almonds or walnuts?
- Almonds has more protein — 21.5 g vs 15.2 g per 100 g.
- Which has fewer calories?
- Almonds has fewer calories — 626 vs 654 per 100 g.
- Which is more protein-dense?
- Almonds provides more protein per calorie — 3.4 g vs 2.3 g per 100 kcal — which matters most when calories are limited.
- What's the main difference between almonds and walnuts?
- Per 100 g, almonds has 626 calories and 21.5 g protein, while walnuts has 654 calories and 15.2 g protein. See the full table above for fat, carbs, fiber, and minerals.
Full nutrition
References & methodology
- Data source: U.S. Department of Agriculture, FoodData Central — Almonds (FDC 2346393) and Walnuts (FDC 170187) (public domain).
- Basis: all figures per 100 g; calorie split uses Atwater factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat).
- Last reviewed: June 2026. Values are typical figures and vary with variety and preparation.
NutriFactsHub. “Almonds vs Walnuts: Nutrition Comparison.” https://www.nutrifactshub.com/compare/almonds-vs-walnuts
Keep exploring
Compare more than two foods at once, see which foods top each nutrient, or sort the full table yourself.