Almonds vs Walnuts – Which is Healthier?

Our Verdict

When comparing almonds to walnuts, we picked the almonds.

Why?

It wasn’t just our almond bias, but it was close!

In terms of macros, the main important differences are:

• Almonds are higher in protein
• Walnuts are higher in fats (they are healthy fats)

So far, so even.

In terms of vitamins, both are rich in many vitamins; mostly the same ones. However, walnuts have more of most of the B vitamins (except for B2 and B3, where almonds win easily), and almonds have more vitamin E by several orders of magnitude.

So far, so balanced.

Almonds have slightly more choline.

Almonds have a better mineral profile, with more of most minerals that they both contain, and especially, a lot more calcium.

Both nuts have [sometimes slightly different, but] comparable benefits against diabetes, cancer, neurodegeneration, and other diseases.

In summary

This one’s close. After balancing out the various “almonds have this but walnuts have that” equal-but-different benefits, we’re going to say almonds take first place by virtue of the better mineral profile, and more choline.

But: enjoy both!

Learn more

You might like this previous article of ours:

Why You Should Diversify Your Nuts

Take care!