Almonds and walnuts are two popular tree nuts that are known for their rich nutritional profile. Both of these nuts are packed with various vitamins, minerals, and essential fatty acids that offer numerous health benefits to your body.
However, these nuts have some differences in their nutritional content. In this article, we will be comparing the nutritional value of almonds and walnuts to help you understand which one is more beneficial for you.
Calories and Macronutrients
The calorie content of almonds and walnuts is similar, with 100 grams of almonds containing 579 calories and 100 grams of walnuts containing 654 calories. However, the macronutrient profile of these nuts is slightly different.
Almonds contain more fat and fiber per serving, whereas walnuts have more protein and carbohydrates.
Here is a comparison of the macronutrient profile of almonds and walnuts:.
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Comparing Nutritional Benefits of Almonds and Walnuts
| Nutrient | Almonds (100g) | Walnuts (100g) |
|---|---|---|
| Calories | 579 | 654 |
| Protein | 21 g | 15 g |
| Fat | 49 g | 65 g |
| Carbohydrates | 22 g | 14 g |
| Fiber | 12 g | 7 g |
Vitamins and Minerals
Almonds and walnuts are both great sources of various vitamins and minerals that are essential for your body. Here is a comparison of the micronutrient profiles of almonds and walnuts:.
| Nutrient | Almonds (100g) | Walnuts (100g) |
|---|---|---|
| Vitamin E | 26.2 mg | 0.7 mg |
| Magnesium | 270 mg | 158 mg |
| Calcium | 264 mg | 98 mg |
| Iron | 3.71 mg | 2.91 mg |
| Zinc | 3.08 mg | 3.09 mg |
| Potassium | 734 mg | 441 mg |
Health Benefits
Almonds and walnuts both offer numerous health benefits to your body. Here are some of the major health benefits of these nuts:.
Almonds
- Reduce the risk of heart diseases
- Help in weight management
- Lower blood sugar levels
- Boost brain function
- Beneficial for skin health
Walnuts
- Reduce the risk of heart diseases
- Help in weight management
- Lower blood pressure
- Reduce inflammation
- Beneficial for brain health
Conclusion
Almonds and walnuts are both incredibly nutritious nuts that offer numerous health benefits to your body. While almonds are richer in fiber and fat, walnuts are higher in protein and carbohydrates.
In terms of micronutrients, both nuts offer a variety of vitamins and minerals that are essential for your overall health. Ultimately, the choice between almonds and walnuts depends on your personal preference and dietary requirements.
