Almonds and walnuts: which option is better for you?

Walnuts and almonds are always suggested and used interchangeably in many diets. So have you ever wondered if one of these two nuts will be better than the other? Compare similarities and differences between almonds and walnuts to see which is better.

Almonds and walnuts are both known for their high nutrient content and good health. However, between these two foods, each type of nut will have its own outstanding advantages that are suitable for each certain diet that you can choose according to your nutritional goals!


Almonds and walnuts: high nutritional value

Walnuts and almonds both have fairly similar nutritional profiles. Below is the nutritional value of each seed.


30g walnuts contains:

  • Calorie: 185
  • Fat: 18.5g
  • Protein: 4.3g
  • Carb: 4g
  • Fiber: 2g
  • Vitamin E: 1.3% of the daily value
  • Phosphorus: 8% of the daily value
  • Magnesium: 11% of the daily value

30g of almonds contains:

  • Calorie: 170
  • Fat: 15g
  • Protein: 6g
  • Carb: 6g
  • Fiber: 3g
  • Vitamin E: 45% of the daily value
  • Phosphorus: 11% of the daily value
  • Magnesium: 19% of the daily value

Between almonds and walnuts, the fat, carb and protein content is not significantly different, but almonds contain more vitamins and minerals, potassium, calcium and iron content is also higher than walnuts. .

Walnuts are rich in omega-3 fatty acids, which is one of the nuts with the highest ALA content – essential fatty acids that can only be absorbed from food. Additionally, walnuts contain smaller amounts of vitamins A and C than almonds.

Almonds and walnuts: the preferred choice according to the intended use

These two foods are both very nutritious, useful for exercise, weight loss, blood sugar control as well as improving heart and brain health. However, in some cases, one of the two foods will have the upper hand.

1. Good nuts for weight loss

Normally, many diets will advise you to limit nuts because they are high in fat and calories. However, they are helpful in reducing body weight, especially almonds.

By adding almonds to your daily diet, you can lose more weight, focus more on the waist area because they affect visceral fat, and help reduce the risk of heart disease and type 2 diabetes.

Almonds are high in fat, protein, and fiber that help keep you fuller for longer, making you less hungry. They also contain unsaturated fats with a high rate of fat oxidation, and completely limit energy absorption, helping you to lose visceral fat effectively and without absorbing all of the calories.

With walnuts, there are only a handful of studies showing that adding walnuts to a diet can help volunteers lose more weight. There are not many studies proving the specific effects of walnuts on the effectiveness of weight loss.

2. Nuts are good for the keto diet

Keto is a low-carb diet, consuming only 25 – 50g carbs per day, with 6 calories from fat and 3 servings from protein.

Nuts are a great choice for the keto diet, but keep an eye on the carb content as the high-fiber seed reduces its net carbs and provides no calories.

So almonds and walnuts are both high in fiber over the total number of carbs, plus the main source of fat comes from healthy unsaturated fats, so both are suitable for a keto diet.

3. A nut good for heart health

When it comes to supporting heart health, both walnuts and almonds can help reduce the risk of heart disease.

Walnuts contain a large amount of ALA, polyphenols and phytosterols, which are helpful in reducing total and LDL bad cholesterol, and also aid in lowering blood pressure thanks to the vasodilating effect of ALA.

On the other hand, almonds are rich in antioxidants like flavonoids and vitamin E, which contribute to lower triglycerides and LDL bad cholesterol.

Thus, both almonds and walnuts are good for the heart, and you can choose to supplement with 1 or both of these foods to improve heart health.

4. Nuts good for brain health

When it comes to brain health, walnuts are the best choice. Walnuts contain ALA and antioxidant content that help reduce nerve damage caused by stress caused by inflammation or oxidation that occurs on the brain.

Adding walnuts to the daily menu can support brain function, increase reflexes and improve memory better at any age, gender or ethnicity.

As for almonds, some studies show that almonds can help with memory retention, but there is not much evidence to support this use.

5. Nuts control blood sugar

Controlling blood sugar levels is extremely important for diabetics, and almonds are the best of both worlds.

The nutrient content of almonds can help reduce the emptying rate of the stomach, helping to lower the glycemic index. Flavonoids in almonds also help inhibit amylase – an enzyme that increases the rate of starch-to-sugar conversion.

Walnuts also contain almost similar fat, protein and fiber to almonds, but they don’t have a significant effect on blood sugar control when you’re hungry.

Potential downsides in almonds and walnuts

Both almonds and walnuts have the potential to cause allergies. Usually, more people are allergic to walnuts, and very rare cases of almond nuts are allergic.

In addition, nuts generally contain some amount of phyitic acid antinutrients. This is a substance that binds minerals such as iron, zinc, calcium, magnesium … and inhibits the absorption of those substances.

The amount of calories in walnuts and almonds is also a factor to consider because if you eat too much, it can lead to weight gain due to excess calories.

As such, almonds and walnuts are both rich in nutrients but also have their own advantages in health benefits, so you can consider choosing the right nuts for your physical condition.

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