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crushed walnuts on a wooden spoon next to whole walnuts and almonds scattered around it

Walnuts vs Almonds - The Battle Of The Super-Nuts!

So you’re looking for the one nut who rules supreme over all other nuts, and you’ve narrowed them down to walnuts and almonds. Which of these super-nut nutrition powerhouses is healthier for you? Let’s take a look. 

wooden bowls of walnuts and almonds on a dark wooden dinner tray

Walnuts vs. Almonds - Which Is More Nutritious? 

Both almonds and walnuts are tree nuts, and they have very similar nutritional profiles. In the table below, we’ve put some of their nutritional values side by side to show how they square up. 



(per 1oz of unsalted nuts)

Walnuts

Almonds

Calories

185

172

Fat

18.5g

15g

Omega-3

2.5g of ALA (alpha-linolenic acid)

0.002 g of ALA (alpha-linolenic acid)

Protein

4.3g

6g

Carbs

4g

6g

Fiber

2g

3g

Phosphorous

8% DV

11% DV

Magnesium 

11%

19%


As you can see, the winner of the nutrition round really comes down to what your nutritional goals are. If you’re trying to consume more omega-3’s, then walnuts are a clear winner. On the other hand, if you’re looking for a quick boost of protein, then almonds provide more protein at fewer calories. 

Walnuts vs. Almonds - Which Has More Antioxidants?

While the nutritional composition of walnuts and almonds may be important to some people, others are more interested in which nut has the higher level of antioxidants. In this category, walnuts come out as a clear winner, with more than twice the antioxidant levels of other common nuts and triple the antioxidant levels of walnuts. On the ORAC scale, a measure of antioxidant capacity, walnuts come in with a massive reading of 13541, while almonds come in at 4454. 


Walnuts vs. Almonds - Which Is Better For Weight Loss? 

If you’re on a weight loss journey and are trying to decide whether to snack on walnuts or almonds, then the good news is that both nuts are a satisfying and healthy food to have on hand. If you can only choose one nut, then almonds have slightly fewer calories per serving than walnuts, and almonds also offer more protein and fiber per serving, which will help to keep you feeling fuller for longer. So, for fitness foodies, almonds come out on top. 

Walnuts vs. Almonds - Which Is Better For Keto?

Last but not least, if you’re on a ketogenic diet, then nuts are an ingredient that you’re going to become very familiar with. Packed with healthy fats and providing few carbs, most nuts can be eaten on the keto diet. When compared side-by-side, while almonds may have a slightly higher carb content than walnuts, they also have more dietary fiber. This means that the net carb content of both walnuts and almonds is exceptionally similar, with an ounce of walnuts providing 2g of net carbs and an ounce of almonds offering 3g of net carbs. If you’re on a very tight carbs budget, then that one extra gram of carbs in a serving of almonds could tip you over the edge, and so walnuts are the winner of this round. 

The Bottom Line - Walnuts vs. Almonds 

At the end of the day, walnuts and almonds are two of the healthiest nuts out there, and regardless of which one you choose, your body will thank you. Ultimately, which nut is better for your lifestyle will depend on your own nutrition goals. If you’re eating nuts for weight loss or as a high-protein snack, then almonds would be our recommendation of choice. Meanwhile, if you’re on the keto diet or are trying to increase your intake of omega-3 or antioxidants, then walnuts are the better nut to choose. Here at Ayoub’s, we’re nuts about all nuts and so will always recommend eating a variety of different nuts for maximum health benefits. 

 



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