The nutty battle: Almonds v/s walnuts—who's the nutritional champion?
What's the story
Almonds and walnuts are two of the most consumed nuts, both of which have well-documented health benefits, but their nutrient profiles are not identical.
While both are excellent sources of healthy fats, proteins, and essential vitamins and minerals,
each nut shines in its own way, meeting different dietary needs.
This article delves into the nutritional showdown between almonds and walnuts, empowering you to make informed decisions that align with your health goals.
Protein
Protein content comparison
Almonds are higher in protein than walnuts.
A one-ounce serving of almonds contains approximately six grams of protein, compared to only four grams in an equivalent serving of walnuts.
Protein is essential for muscle repair and growth, so if you're looking for a higher protein content, almonds are the way to go.
Fats
Fatty acid composition
Walnuts contain significantly more omega-3 fatty acids compared to almonds.
These heart-healthy fats are crucial for heart health and fighting inflammation.
So, while both nuts are a good source of healthy fats, walnuts offer a substantial 2.5 grams of omega-3 per ounce, while almonds contain practically none.
Vitamins
Vitamin E levels
Almonds are a superior source of vitamin E. You get roughly 7 milligrams of it in an ounce of almonds, which is well over 35% of the recommended daily intake.
Vitamin E is an antioxidant that helps prevent cell damage.
On the other hand, walnuts have less vitamin E but they provide other healthy nutrients, including folate.
Minerals
Mineral content differences
Both almonds and walnuts are packed with vital minerals like magnesium and phosphorus, contributing positively to your overall health.
However, almonds hold a clear edge when it comes to calcium content. They offer around 76 milligrams per ounce, while walnuts provide only 28 milligrams.
This mineral is key for strong bones and teeth, muscle function, and nerve signaling.
Incorporating these nuts into your diet can help ensure you meet your mineral needs effectively.
Calories
Caloric value considerations
In terms of calories, both almonds and walnuts are high-energy foods, but they have a small difference in calories per serving size.
A one-ounce serving of almonds has about 160 calories, while a one-ounce serving of walnuts contains roughly 185 calories.
This means you need to be mindful of portion sizes when including these nuts in your diet to avoid consuming too many calories while still benefiting from their nutrients.