Walnuts and almonds are both good choices for healthy snacks, as they provide healthy fats, protein and minerals. The nutritional value of each nut varies, however, and you may wish to choose one over the other based on your nutrition needs. Walnuts, although, higher in fat, are slightly higher in some minerals. Almonds, on the other hand, are higher in protein, fiber and vitamin E.
Calories
A 1 oz. serving of walnuts contains more than 20 calories more than 1 oz. of almonds, mostly because they contain a higher percentage of fat. One serving of almonds contains 163 calories, which are made up of approximately 15 percent protein, 72 percent fat and 13 percent carbohydrates. One serving of walnuts contains 185 calories, which are made up of approximately 9 percent protein, 84 percent fat and 7 percent carbohydrates.
Protein
One serving of almonds contains 6 g of protein, which is 13 percent of the recommended amount for women and 11 percent for men. Walnuts are lower in protein, with only 4.3 g of protein, which is 9 percent for women and 8 percent for men. Walnuts and almonds are not complete proteins, as they do not contain all nine of the essential amino acids, which are those amino acids that must be obtained through food because they are not produced by your body.
Fat
Walnuts are higher in fat than almonds, with 18.5 g per serving as opposed to 14 g per serving. However, the fat in both types of nuts is primarily polyunsaturated and monounsaturated fats, which do not raise cholesterol like saturated fat does. Both types of nuts are low in saturated fat, with one serving of walnuts containing 1.7 g and one serving of almonds containing 1.1 g.
Carbohydrates
Both almonds and walnuts are low in carbohydrates, with 6.1 g and 3.9 g, respectively. Almonds, however, contain almost twice as much fiber as walnuts, with 3.5 g per serving as opposed to 1.9 g per serving. Most adults need approximately 28 g of fiber per day. The fiber in nuts is soluble fiber, which can help lower your cholesterol and reduce your risk of heart disease.
Vitamins and Minerals
Walnuts and almonds are both high in copper and manganese, but walnuts are slightly higher in both minerals. One serving of walnuts provides 50 percent of the recommended amount of copper and one serving of almonds provides 31 percent. One serving of walnuts provides 54 percent of the recommended amount of manganese for women and 42 percent for men while one serving of almonds provides 36 percent for women and 28 percent for men. Almonds are much higher in vitamin E than almonds. One serving of almonds supplies 50 percent of the recommended amount, while one serving of walnuts supplies only 1 percent.
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