Almonds vs Walnuts
Both count toward 30 plants a week.
| Almonds | Walnuts | |
|---|---|---|
| Protein · per 100 g | 21.1 g | 15.2 g |
| Carbs · per 100 g | 21.6 g | 13.7 g |
| Fat · per 100 g | 49.9 g | 65.2 g |
| Fiber · per 100 g | 12.5 g | 6.7 g |
| Energy · per 100 g | 579.0 kcal | 654.0 kcal |
| Protein · per 100 kcal | 3.7 g | 2.3 g |
| To hit 30 g protein | 142 g · 821 kcal | 197 g · 1288 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Almonds delivers 1.6× the protein per calorie of Walnuts (3.7 g vs 2.3 g per 100 kcal).
More protein / 100 g: AlmondsMore fiber / 100 g: AlmondsLighter per 100 g: AlmondsSmaller 30 g portion: Almonds
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.