Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
instructions
Save Share
Scan Bar Code
Walnuts
×
Almonds
×
Clear Save
Number of Servings:
Edit Share Save
Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 9% DV 186 calories
  • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 24% DV 18.5g
  • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 1% DV 3.9g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 9% DV 4.3g
  • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 0% DV 0mg
  • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 9% DV 1.7g
  • Almonds 1 oz (23 whole kernels) (x1) 5% DV 1.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 7% DV 1.9g
  • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 1% DV 0.74g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 5% DV 0.83mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 2% DV 27.8mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 3% DV 125.2mg
  • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
Comparison Table

Table Legend

  1. Walnuts
  2. Almonds
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 28 28
Calories
(%DV)		 186
(9%)		 164
(8%)
Fat (g)
(%DV)		 18.5
(24%)		 14.2
(18%)
Protein (g)
(%DV)		 4.3
(9%)		 6
(12%)
Carbohydrate (g)
(%DV)		 3.9
(1%)		 6.1
(2%)
Sugars (g)
(%DV)		 0.74
(1%)		 1.2
(2%)
Fiber (g)
(%DV)		 1.9
(7%)		 3.6
(13%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1.7
(9%)		 1.1
(5%)
Net-Carbs (g) 2
2.6
Trans Fatty Acids (g) --
0
  Minerals
Food # 1 2
Weight (g) 28 28
Calcium (mg)
(%DV)		 27.8
(2%)		 76.4
(6%)
Iron, Fe (mg)
(%DV)		 0.83
(5%)		 1.1
(6%)
Potassium, K (mg)
(%DV)		 125.2
(3%)		 208.2
(4%)
Magnesium (mg)
(%DV)		 44.9
(11%)		 76.7
(18%)
Phosphorus, P (mg)
(%DV)		 98.3
(8%)		 136.6
(11%)
Sodium (mg)
(%DV)		 0.57
(0%)		 0.28
(0%)
Zinc, Zn (mg)
(%DV)		 0.88
(8%)		 0.89
(8%)
Copper, Cu (mg)
(%DV)		 0.45
(50%)		 0.29
(33%)
Manganese (mg)
(%DV)		 0.97
(42%)		 0.62
(27%)
Selenium, Se (mcg)
(%DV)		 1.4
(3%)		 1.2
(2%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 0
0
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 28 28
Vitamin A, RAE (mcg)
(%DV)		 0.28
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.37
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.1
(8%)		 0.06
(5%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.32
(25%)
Niacin (B3) (mg)
(%DV)		 0.32
(2%)		 1
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.16
(3%)		 0.13
(3%)
Vitamin B6 (mg)
(%DV)		 0.15
(9%)		 0.04
(2%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 27.8
(7%)		 12.5
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 27.8
(7%)		 12.5
(3%)
Folate DFE (mcg)
(%)		 27.8
(7%)		 12.5
(3%)
Choline (mg)
(%DV)		 11.1
(2%)		 14.8
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 3.4
(0%)		 0.28
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 5.7 0.57
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 2.6
0.28
Vitamin E (mg)
(%DV)		 0.2
(1%)		 7.3
(49%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.77
(1%)		 0
(0%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 28 28
Water (g) 1.2
1.3
Ash (g) 0.51
0.84
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 1.57
0.6
  Carbohydrates
Food # 1 2
Weight (g) 28 28
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.69
1.1
Glucose (Dextrose) (g) 0.02
0.05
Fructose (g) 0.03
0.03
Lactose (g) 0
0
Maltose (g) 0
0.01
Galactose (g) --
0.02
Starch (g) 0.02
0.2
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 28 28
Monounsaturated Fats (g) 2.537
8.96
Polyunsaturated Fats (g) 13.397
3.501
Omega 3s (g)
(%AI)		 2.579
(161%)		 0.001
(0%)
Omega 6s (g)
(%AI)		 10.818
(64%)		 3.499
(21%)
Omega 3 to Omega 6 Ratio 0.24
0
Omega 6 to Omega 3 Ratio 4.2
4107.33
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 2.579
(161%)		 0.001
(0%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
3.499
gamma-Linolenic Acid (GLA) (g) --
0
c-c-n6-Eicosadienoic Acid (g) 0
0.001
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) 0
0
Myristic Acid (14:0) (g) 0
0.001
Pentadecanoic Acid (15:0) (g) 0
0
Palmitic Acid (16:0) (g) 1.251
0.876
Margaric Acid (17:0) (g) 0
0.001
Stearic Acid (18:0) (g) 0.471
0.2
Arachidic Acid (20:0) (g) 0.018
0.002
Behenic Acid (22:0) (g) 0
0
Lignoceric Acid (24:0) (g) 0
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
Pentadecenoic Acid (15:1) (g) --
0
Palmitoleic Acid (16:1) (g) 0
0.068
cis-Palmitoleic Acid (16:1 cis) (g) --
0.064
Heptadecenoic Acid (17:1) (g) --
0.004
Oleic Acid (18:1) (g) 2.499
8.887
c-Oleic Acid (18:1 cis) (g) --
8.887
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.038
0.001
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) 0
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 10.818
3.5
Conjugated Linoleic Acid (CLAs) (g) --
0.001
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 2.579
0.001
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) 0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
0.001
t-Monoenoic Fats (g) --
0.003
t-Palmitoleic Acid (16:1 t) (g) --
0.003
t-Oleic Acid (18:1 t) (g) --
0
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
0.001
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) 0
0.001
Campesterol (g) 0.001
0.001
Beta-sitosterol (g) 0.025
0.037
Amino Acids
Food # 1 2
Weight (g) 28 28
Essential  
Histidine (mg)
(%RDI)		 111
(16%)		 153
(22%)
Isoleucine (mg)
(%RDI)		 177
(13%)		 213
(15%)
Leucine (mg)
(%RDI)		 332
(12%)		 418
(15%)
Lysine (mg)
(%RDI)		 120
(6%)		 161
(8%)
Methionine (mg)
(%RDI)		 67
(9%)		 45
(6%)
Phenylalanine (mg)
(%RDI)		 202
(23%)		 321
(37%)
Threonine (mg)
(%RDI)		 169
(16%)		 171
(16%)
Tryptophan (mg)
(%RDI)		 48
(17%)		 60
(21%)
Valine (mg)
(%RDI)		 214
(12%)		 243
(13%)
Conditional  
Arginine (mg) 647
700
Cystine (mg)
(%RDI)		 59
(21%)		 61
(21%)
Glycine (mg) 232
406
Proline (mg) 201
275
Tyrosine (mg)
(%RDI)		 115
(13%)		 128
(15%)
Non-Essential  
Alanine (mg) 198
284
Aspartic acid (mg) 519
749
Betaine (mg) 0.09
0.14
Glutamic acid (mg) 800
1763
Hydroxyproline (mg) --
--
Serine (mg) 265
259
Data Source
Walnuts
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Almonds
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.