Walnuts vs. almonds: Which is healthier?

Walnuts and almonds are the two most common types of nuts that are packed with minerals, vitamins and heart-healthy fats. Both nuts are used in multiple recipes and consumed alone. But have you ever wondered if you had to measure the nutritional value of the two, who would turn out to the ultimate winner?

While both the nuts are extremely nutritious, today in this article, we will compare walnuts and almonds and reveal which one of them is healthier.

Walnuts Almonds

Calories 185 170

Fats 18.5 grams 15 grams

Protein 4.3 grams 6 grams

Carbs 4 grams 6 grams

Fibre 2 grams 3 grams

Vitamin E 1.3% of the daily value (DV) 45% of DV

Phosphorous 8% of DV 11% of DV

Magnesium 11% of DV 19% of DV

The carb, fat and protein content of both the nuts are almost the same but almonds are packed with more minerals.

Walnuts, however, have more omega 3 fatty acids and are the nuts with the highest ALA content. ALA cannot be produced by the body thus you must get it from foods. ALA helps in reducing inflammation and improves brain and heart health.

So, both almonds and walnuts have their own set of health benefits. But to choose one over the other, you need to find out the purpose for which you are consuming them.

Nuts are full of protein and fibre, which makes them a weight-loss-friendly snack. The nuts help in weight loss by boosting your metabolism.

According to a study published in the Journal Research in Medicine Sciences, almond eating people lose 65 per cent more weight than people who did not eat almonds. Several other studies support almond consumption for weight loss.

Talking about walnuts, a study says that people who included 30 grams of walnuts in their daily diet lost more weight. Though studies on the effect of walnuts on weight loss are limited.

Winner: ALMONDS

Having a mix of almonds, walnuts and hazelnuts has shown to benefit people suffering from Alzheimer's. But six studies say almonds helps in better functioning of the brain while 19 that say walnuts support the brain health better.

Winner: WALNUTS

Studies show that people who eat nuts daily are at 40 per cent less risk of getting heart disease. Talking about both almonds and walnuts, both lower the bad cholesterol, control blood sugar level and reduce inflammation. Almonds are packed with antioxidants, vitamin E and magnesium, while walnuts are rich in the anti-inflammatory omega 3.

Winner: BOTH

Several studies have shown that fat, protein and fibre in almonds help in improving the blood sugar levels. Almonds help by lowering a meal's glycemic index, the rate at which the food can lead to a spike in the blood sugar level.

Walnuts also have a decent amount of fats, protein and fibre but there are no researchers that claim that it can lead to significant changes in the blood sugar levels.

Winner: ALMONDS