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

Are Walnuts or Almonds Healthier?

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 Source2Trusted Source):

walnuts vs almonds nutrition chart

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 Source2Trusted Source3Trusted 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 Source4 Trusted Source5 Trusted Source6 Trusted Source7 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 Source8Trusted Source).


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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Ericka Scott

I was diagnosed with Type 2 Diabetes in 2000. Since then, I've been on a mission to help myself and loved ones living with Diabetes and High Blood Pressure, to prepare healthy and TASTY meals. Now, I'm here to help YOU do the same!


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