Almonds Vs Walnuts: Everything You Need To Know

Nuts have a reputation for being one of the healthiest snacks out there (via the Mayo Clinic). They are a rich source of protein and full of the kind of fats that are actually good for you, and they're so versatile that you can pretty much put them in anything. They make a filling and nutritionally balanced on-the-go snack, act as a delicious garnish on everything from salads to oatmeal, and can transform baked goods like bread and cookies. Adding to the versatility is the fact that each type of nut has its own flavor, texture, and nutritional profile. Two of the most popular are almonds and walnuts. Both are healthy and taste delicious in salads and trail mixes, but there many differences between them as well.

Almonds are known for their slightly sweet flavor and firm texture, and while they often crop up in recipes for desserts and salads, they have found even greater popularity as a milk alternative. Walnuts are more bitter in flavor and softer in texture and are predominantly used whole or chopped rather than turned into plant-based milks or flours. Keep reading to discover what makes almonds and walnuts different and how you can incorporate them into your diet in ways you might not have expected.

Walnuts are even older than almonds, having been cultivated since at least 7,000 B.C. In some languages, the word for walnut and the word for nut are the same, pointing to their pedigree as the world's first cultivated tree food. In Greece, walnuts were used for making oil even before olives were, and in some parts of Russia and East Asia, walnut tree sap is used in the same way maple syrup is used in North America. In Ancient Rome and Persia, they were regarded as a food fit only for royalty.

Unlike almonds, whose trees are not widely used apart from their nuts, walnut trees are valued highly for their wood, which is dense and smooth. Because there are 22 species of walnut, the wood also comes in colors ranging from almost white to a rich, dark brown.

These days, walnuts are produced mainly in China, which grows about 1.4 million tons. The US is a distant second, producing about 682,000 tons, while Chile produces about 200,000. As this geographic spread suggests, walnuts are sturdy trees capable of thriving in various climates and can be found growing in the wild all over the world.

Walnuts are just as healthy as almonds, though, at first glance, they don't appear to stack up well. According to the FDA, a quarter cup of walnuts contains 185 calories and 19 grams of fat and provides only a fraction of the amount of vitamin E that a serving of almonds does. It also contains less fiber and protein. However, it does have some vitamin B6, which aids the immune system, brain health, and nervous system (per the Mayo Clinic), as well as phosphorus and manganese.

It's fitting that walnuts bear an uncanny visual resemblance to the brain, because one of their biggest health benefits is cognitive functioning. High levels of anti-inflammatory omega-3 fatty acids make walnuts a tool for delaying and even alleviating some of the most feared age-related diseases. According to a 2020 report in Nutrients that reviewed human and animal studies, incorporating walnuts into the diet can help reduce and even slow the progression of conditions like Alzheimer's disease, Parkinson's disease, strokes, and even depression. A study in the International Journal of Endocrinology and Metabolism from 2016 also found that consuming walnut oil can make people with type 2 diabetes less resistant and more sensitive to insulin due to its high concentration of polyunsaturated fatty acids.

Walnuts also require water to grow, of course, and many estimates even suggest that they require more water than almonds. However, location is a major factor when it comes to the toll that water consumption takes. For example, Oregon experiences so much precipitation that hazelnut farms historically relied on natural rainfall and did not have to water the crops at all. According to an analysis from Citizens Sustainable that examined a roster of environmental factors such as water use, pesticide use, and carbon emissions from transportation, walnuts stacked up well compared to other nuts. Peanuts, hazelnuts, walnuts, and chestnuts were the most sustainable, while cashews, almonds, and pistachios ranked worst.

A comprehensive study from 2022 published in Sustainability Science examined the environmental, nutritional, and social attributes of nuts and seeds to determine which had the greatest benefits overall. It found that walnuts and sunflower seeds ranked highest overall. Despite these positive analyses, however, it's important to note they are location-dependent. Approximately 99% of the walnuts produced in the U.S. are grown in California, which, as we previously noted, is water-poor.

Although you can make walnut milk at home in the same way you can make almond milk or oat milk, it is almost impossible to find at the grocery store. This likely has more to do with the whims of the market and nut milk manufacturers than it does with the quality of walnut milk, but there are plenty of other places you can find this delicious, healthy ingredient. In fact, you could argue that walnuts are even more versatile than almonds.

Due to their buttery texture, walnuts provide the perfect accent to baked goods, whether you're making classic banana bread or a delicious carrot cake. Where almonds can be overly crunchy and disrupt the soft texture of quick breads and cakes, walnuts offer just enough crunch to make the texture interesting, but not enough to clash with it. They also provide a subtle, nutty flavor that can be dialed up into something heavenly and aromatic when roasted.

Walnuts are just as delicious in savory dishes, both cooked and uncooked. Pairing apples and walnuts in a green salad is a classic combination for a reason, while adding the nut to a chicken or tuna salad can elevate the recipe by leaps and bounds. You can even use them instead of breadcrumbs for an extra-rich crunchy topping on fish.

Nut prices are relative. The category is much pricier than other snacks, which makes them a luxury item for many consumers. But when comparing the cost of nuts, walnuts have a slight advantage over the competition. The USDA's inflation-adjusted report on 2022 prices of walnuts, almonds, and hazelnuts found that all three had fallen to the lowest prices they'd been in two decades. Of the three, however, walnuts were the cheapest, costing 25 cents per pound compared to 51 cents for hazelnuts and $1.10 for almonds.

It's worth noting that these figures reflect how much growers were paid for each type of nut, not how much consumers were paying for them. Depending on various factors such as the store you're going to, the brand you're purchasing, and whether or not you're purchasing in bulk, walnuts may not be cheaper than almonds. At the national market level, however, they are significantly more affordable, so keep your eyes peeled for good deals.

There are about 20 species of walnut trees that fall under the Juglans genus, but English walnuts and Black walnuts are by far the most common. Despite their name, English walnuts are not from England. Known originally as Persian walnuts, they became associated with England in the 18th century when English merchants began distributing them more widely. Black walnuts are native to North America and were a staple in many Native American diets. They were used to make everything from beverages to bread and were a key medicinal ingredient for treating ailments including snakebites and smallpox. They also produce a brown pigment that was used to dye textiles and wood.

When people think of walnuts, they are probably imagining English walnuts, the crumbly, light-brown nut with a mild flavor and easily-cracked shell. English walnuts make up about 40% of the global walnut market and about 99% of the American market. Black walnuts have a stronger flavor and are less rich, containing 10% less fat overall and 20% less omega-3 fatty acids than English walnuts (per Tufts University). Their shells are also more difficult to crack, but if you find them in the wild, they are safe to eat. Unlike almonds, they make an excellent quarry for foraging.

Due to their high oil content, walnuts do not last as long as almonds when kept in identical conditions. The more oil nuts they have, the more likely they are to grow rancid, especially when exposed to warmth, sunlight, or moisture. If you usually keep nuts in jars near your stove, you might want to consider moving them to a cupboard or pantry, since the warmth of the stove, ambient light, and even condensation from cooking can shorten their shelf life.

The shorter lifespan of walnuts is particularly inconvenient given that buying nuts in bulk is often the cheapest option. If you purchase a pound or more and are worried about them going rancid, the freezer will save the day. Shelled walnuts can stay frozen for up to a year without the hint of sourness. Leave the amount you'll need over the next few months in the pantry and set aside the rest for the freezer.