Food vs food · USDA FNDDS 2021–2023
Almonds vs walnuts
Comparing usual servings (almonds: 1 oz, 28.35 g; walnuts: 1 oz, 28.35 g), USDA’s figures are higher for almonds in 20 of the 65 nutrients it reports, and for walnuts in 21. The widest gaps against the Daily Value: more vitamin E (6.75 mg vs 0.2 mg), riboflavin and magnesium in almonds; more vitamin B6 (0.19 mg vs 0.04 mg) in walnuts. Energy: 172 kcal for almonds, 207 kcal for walnuts. Per 100 g, the figures are higher for almonds in 20 and for walnuts in 21.
Every nutrient, side by side
Almonds, unsalted
Serving size 1 oz · 28.35 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 172 kcal | |
| Protein | 5.76 g (more) | |
| Carbohydrates | 5.78 g (more) | |
| Fat | 15.3 g | |
| Alcohol | 0 g | |
| Water | 0.66 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 1.24 g | 6% |
| Monounsaturated fat | 9.47 g (more) | |
| Polyunsaturated fat | 3.88 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g (more) | |
| SFA 16:0 (palmitic) | 1 g | |
| SFA 18:0 (stearic) | 0.22 g | |
| MUFA 16:1 (palmitoleic) | 0.07 g (more) | |
| MUFA 18:1 (oleic) | 9.36 g (more) | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 3.86 g | |
| PUFA 18:3 (linolenic) | 0.04 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 3.01 g (more) | 11% |
| Sugars | 1.34 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0.28 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0.28 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 6.75 mg (more) | 45% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.85 µg (more) | 1% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.33 mg (more) | 25% |
| Niacin (B3) | 1 mg (more) | 6% |
| Vitamin B6 | 0.04 mg | 2% |
| Folate | 15 µg | |
| Folate, DFE | 15 µg | 4% |
| Folate, food | 15 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 14.3 mg (more) | 3% |
| Minerals | ||
| Calcium | 73.7 mg (more) | 6% |
| Iron | 1.03 mg (more) | 6% |
| Magnesium | 76.8 mg (more) | 18% |
| Phosphorus | 130 mg (more) | 10% |
| Potassium | 196 mg (more) | 4% |
| Sodium | 0.85 mg (more) | <1% |
| Zinc | 0.91 mg (more) | 8% |
| Copper | 0.3 mg | 34% |
| Selenium | 0.54 µg | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Walnuts, excluding honey roasted
Serving size 1 oz · 28.35 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 207 kcal (more) | |
| Protein | 4.14 g | |
| Carbohydrates | 3.09 g | |
| Fat | 19.8 g (more) | |
| Alcohol | 0 g | |
| Water | 0.89 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 1.72 g (more) | 9% |
| Monounsaturated fat | 2.73 g | |
| Polyunsaturated fat | 14 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 1.25 g (more) | |
| SFA 18:0 (stearic) | 0.47 g (more) | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 2.49 g | |
| MUFA 20:1 (gadoleic) | 0.04 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 10.8 g (more) | |
| PUFA 18:3 (linolenic) | 2.57 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.47 g | 5% |
| Sugars | 0.74 g | |
| Vitamins | ||
| Vitamin A | 0.28 µg (more) | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 3.4 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 2.55 µg (more) | |
| Vitamin C | 0.37 mg (more) | <1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.48 µg | <1% |
| Thiamin (B1) | 0.07 mg (more) | 5% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 0.35 mg | 2% |
| Vitamin B6 | 0.19 mg (more) | 11% |
| Folate | 27.8 µg (more) | |
| Folate, DFE | 27.8 µg (more) | 7% |
| Folate, food | 27.8 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 11.1 mg | 2% |
| Minerals | ||
| Calcium | 24.9 mg | 2% |
| Iron | 0.64 mg | 4% |
| Magnesium | 40.3 mg | 10% |
| Phosphorus | 103 mg | 8% |
| Potassium | 120 mg | 3% |
| Sodium | 0 mg | 0% |
| Zinc | 0.78 mg | 7% |
| Copper | 0.34 mg (more) | 38% |
| Selenium | 1.39 µg (more) | 3% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Almonds, unsalted
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 607 kcal | |
| Protein | 20.3 g (more) | |
| Carbohydrates | 20.4 g (more) | |
| Fat | 54 g | |
| Alcohol | 0 g | |
| Water | 2.34 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 4.37 g | 22% |
| Monounsaturated fat | 33.4 g (more) | |
| Polyunsaturated fat | 13.7 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.02 g (more) | |
| SFA 16:0 (palmitic) | 3.54 g | |
| SFA 18:0 (stearic) | 0.77 g | |
| MUFA 16:1 (palmitoleic) | 0.26 g (more) | |
| MUFA 18:1 (oleic) | 33 g (more) | |
| MUFA 20:1 (gadoleic) | 0.03 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 13.6 g | |
| PUFA 18:3 (linolenic) | 0.14 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 10.6 g (more) | 38% |
| Sugars | 4.71 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 1 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 1 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 23.8 mg (more) | 159% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3 µg (more) | 2% |
| Thiamin (B1) | 0.08 mg | 6% |
| Riboflavin (B2) | 1.16 mg (more) | 89% |
| Niacin (B3) | 3.53 mg (more) | 22% |
| Vitamin B6 | 0.13 mg | 8% |
| Folate | 53 µg | |
| Folate, DFE | 53 µg | 13% |
| Folate, food | 53 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 50.5 mg (more) | 9% |
| Minerals | ||
| Calcium | 260 mg (more) | 20% |
| Iron | 3.62 mg (more) | 20% |
| Magnesium | 271 mg (more) | 65% |
| Phosphorus | 457 mg (more) | 37% |
| Potassium | 692 mg (more) | 15% |
| Sodium | 3 mg (more) | <1% |
| Zinc | 3.21 mg (more) | 29% |
| Copper | 1.07 mg | 119% |
| Selenium | 1.9 µg | 3% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Walnuts, excluding honey roasted
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 730 kcal (more) | |
| Protein | 14.6 g | |
| Carbohydrates | 10.9 g | |
| Fat | 69.7 g (more) | |
| Alcohol | 0 g | |
| Water | 3.14 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 6.05 g (more) | 30% |
| Monounsaturated fat | 9.62 g | |
| Polyunsaturated fat | 49.3 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 4.4 g (more) | |
| SFA 18:0 (stearic) | 1.66 g (more) | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 8.8 g | |
| MUFA 20:1 (gadoleic) | 0.13 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 38.1 g (more) | |
| PUFA 18:3 (linolenic) | 9.08 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 5.2 g | 19% |
| Sugars | 2.61 g | |
| Vitamins | ||
| Vitamin A | 1 µg (more) | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 12 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 9 µg (more) | |
| Vitamin C | 1.3 mg (more) | 1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.7 mg | 5% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 1.7 µg | 1% |
| Thiamin (B1) | 0.23 mg (more) | 19% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 1.22 mg | 8% |
| Vitamin B6 | 0.66 mg (more) | 39% |
| Folate | 98 µg (more) | |
| Folate, DFE | 98 µg (more) | 24% |
| Folate, food | 98 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 39.2 mg | 7% |
| Minerals | ||
| Calcium | 88 mg | 7% |
| Iron | 2.24 mg | 12% |
| Magnesium | 142 mg | 34% |
| Phosphorus | 365 mg | 29% |
| Potassium | 424 mg | 9% |
| Sodium | 0 mg | 0% |
| Zinc | 2.76 mg | 25% |
| Copper | 1.21 mg (more) | 134% |
| Selenium | 4.9 µg (more) | 9% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Almonds is FNDDS’s “Almonds, unsalted” and walnuts is “Walnuts, excluding honey roasted”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.