Almonds (Whole)VSWalnuts
Almonds (Whole) has 6.9g more protein per 100g than Walnuts — 21.5g vs 14.6g per 100g (USDA). For those watching their calorie intake, Almonds (Whole) offers only 625.75 calories per 100g compared to 729.556 calories in Walnuts. In terms of protein efficiency (protein per calorie), Almonds (Whole) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Oct 2022
| Nutrient (per 100g) | Almonds (Whole) | Walnuts |
|---|---|---|
| Protein | 21.5 g | 14.6 g |
| Calories | 626 kcal | 730 kcal |
| Total fat | 51.1 g | 69.7 g |
| Carbohydrates | 20.0 g | 10.9 g |
Almonds (Whole)
Walnuts
How does Almonds (Whole) compare to Walnuts?
Almonds (Whole) has 6.9g more protein per 100g than Walnuts — 21.5g vs 14.6g per 100g (USDA). For those watching their calorie intake, Almonds (Whole) offers only 625.75 calories per 100g compared to 729.556 calories in Walnuts. In terms of protein efficiency (protein per calorie), Almonds (Whole) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Almonds (Whole)With 21.5g of protein per 100g, Almonds (Whole) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Almonds (Whole)At only 625.75 calories per 100g, Almonds (Whole) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Almonds (Whole)Almonds (Whole) offers the best protein-to-calorie ratio, delivering 21.5g of protein for just 625.75 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Almonds (Whole)Both are excellent plant-based options. Almonds (Whole) edges ahead with 21.5g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
WalnutsWith only 10.9g of carbohydrates per 100g, Walnuts fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Almonds (Whole)For everyday fitness enthusiasts seeking balanced nutrition, Almonds (Whole) offers a good protein content at 21.5g with 625.75 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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