Are Walnuts or Almonds Healthier?

Walnuts (Juglans regia) and almonds (Prunus dulcis) are two popular types of nuts that are packed with vitamins, minerals, and heart-healthy fats.

While they may be used interchangeably in multiple recipes, you may wonder whether one nut is better for you than the other.

This article compares walnuts and almonds, including their nutritional differences and similarities, to determine which is healthier.

Nutritional comparison

Walnuts and almonds have fairly similar nutritional profiles. Here’s a comparison of a 1-ounce (30-gram) serving of each (1Trusted Source, 2Trusted Source):

While their fat, carb, and protein contents vary slightly, almonds pack more minerals.

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However, walnuts take the lead when it comes to omega-3 fatty acids, specifically alpha-linolenic acid (ALA). In fact, they’re the nut with the highest ALA content (1Trusted Source, 2Trusted Source, 3Trusted Source).

ALA is an essential fatty acid, meaning that you must get it from foods because your body can’t produce it. Recent studies have linked dietary ALA to reduced inflammation and improved heart and brain health, although more research is needed (3 Trusted Source, 4 Trusted Source, 5 Trusted Source, 6 Trusted Source, 7 Trusted Source).

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Additionally, both nuts are good sources of calcium and potassium, which are also known as non-sodium minerals, as they help blunt the effects of high sodium intake on blood pressure (3Trusted Source, 8Trusted Source).

SUMMARY

Almonds and walnuts have similar nutritional profiles. However, almonds provide a higher mineral content while walnuts pack more omega-3 fatty acids.

Source: HealthLine

I like walnuts, but I LOVE, LOVE, LOVE almonds! Which do you prefer, and why? Please leave your comments below. Thanks!

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