Walnuts vs Almonds – Difference and Comparison

Walnuts and Almonds are a true nutritional powerhouse and one of nature’s healthiest foods. Walnut trees are native to eastern North America but are now commonly grown in China, Iran, and within the United States in California and Arizona. Walnuts are edible seeds from the trees of the Juglans genus. They are round, single-seeded fruits of the walnut tree. The fruit and the seed of the walnut are enclosed in a thick, inedible husk. Walnuts are available both raw or roasted and salted or unsalted. On the other side, Almonds are found in places like Iran, Saudi Arabia, Lebanon, Turkey, Syria, Jordan, and Israel. Both sweet and bitter almonds are readily available. Traditionally, sweet almonds are edible, while bitter ones are used to making almond oil, a common oil that is used to add flavor to food. They are usually eaten raw, but many people also add them as ingredients in salads, casseroles, and other dishes. Almond milk is also a delicious beverage and an alternative to less nutritious cow’s milk. You can eat almonds directly, preferably on an empty stomach to increase and speed up the absorption of their nutrients. You can soak them in water overnight so you can eat them the morning. Crushed almonds are also a wonderful garnish for a number of dishes.

Nutrition (Nutritional value per amount of 100 grams)

• Calories, Fat and Cholesterol
Walnuts contain 654 Calories while Almonds contain 576 Calories. When we talk about the content of Fat Walnuts contain 65 g Total Fat while Almonds contain 49 g Total Fat. Walnuts and Almonds contain 0 mg Cholesterol.

• Protein and Carbohydrates
Walnuts contain 15 g protein or 30% of RDA and 14 g Carbohydrates or 4% of RDA, while Almonds contain 21 g Protein or 42% of RDA and 22 g Carbohydrates or 7% of RDA.

• Vitamins
Walnuts contain 1.3 mg Vitamin C or 2% of recommended daily allowance, 0.341 mg Thiamine (B1) or 30% of RDA, 0.537 mg Vitamin B6 or 41% of RDA, 0.7 mg Vitamin E or 5% of RDA, 0.15 mg Riboflavin (B2) or 13% of RDA, 98 μg Folate (B9) or 25% of RDA, while Almonds contain 26.2 mg Vitamin E or 175 % of RDA, 50 μg Folate (B9) or 13% of RDA, 0.143 mg Vitamin B6 or 11% of RDA, 3.385 mg Niacin (B3) or 23% of RDA, 1.014 mg Riboflavin (B2) or 85% of RDA, 0.211 mg Thiamine (B1) or 18% of RDA.

• Minerals
Walnuts contain 98 mg Calcium or 10% of recommended daily allowance, 2.91 mg Iron or 22% of RDA, 158 mg Magnesium or 45% of RDA, 3.414 mg Manganese or 163% of RDA, 346 mg Phosphorus 49% of RDA, 3.09 mg Zinc or 33% of RDA, While Almonds contain 264 mg Calcium or 26% of RDA, 3.72 mg Iron or 29% of RDA, 268 mg Magnesium or 75% of RDA, 2.285 mg Manganese or 109% of RDA, 484 mg Phosphorus or 69% of RDA, 705 mg Potassium or 15% of RDA, 3.08 mg Zinc or 32% of RDA.

Health Benefits

• Walnuts. The health benefits of walnuts include a reduction of bad cholesterol in the body, an improvement in metabolism, and control of diabetes. Other important health benefits of walnuts stem from the fact that these nuts possess anti-inflammatory properties, aid in weight management, and help as a mood booster. They are also believed to slow down the spread of cancer. Read More: Health Benefits of Walnuts

• Almonds. The health benefits of almonds are extensive, and they are frequently used as a healthy solution for relief from constipation, respiratory disorders, coughs, heart disorders, anemia, impotence, and diabetes. They also help in the maintenance of healthy hair, skin care (psoriasis), and dental care. Read More: Health Benefits of Almonds

Recipes

Below you can find some recipes in which are included Walnuts and Almonds:
Grab a Quick Energy Boost With This Banana Berry Smoothie
Perfect Afternoon Pick Me Up Smoothie
Honeydew, Strawberries and Banana Nutritious Smoothie
Look and Feel Years Younger by Enjoying This Age Reversing Blend
Peach Almond Smoothie Which is Really Inexpensive to Make
Green Tea and Blueberry Smoothie
Smoothie That Can Boost Your Heart Health

Sources & References:
https://en.wikipedia.org/wiki/Walnut
https://en.wikipedia.org/wiki/Almond
www.organicfacts.net
www.organicfacts.net

Healthy Food MasterGeneral HealthB vitamins,brain,Energy,Iron,vitamin C,Vitamin E,weight loss
Walnuts and Almonds are a true nutritional powerhouse and one of nature’s healthiest foods. Walnut trees are native to eastern North America but are now commonly grown in China, Iran, and within the United States in California and Arizona. Walnuts are edible seeds from the trees of the Juglans...
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