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Almonds vs Chestnuts: Which One is Better for You?

This article explains the key similarities and differences between almonds and chestnuts, foods from the nuts and seeds group. Read on to learn more about the almonds vs chestnuts comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 3, 2023.

Almonds and chestnuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on almonds and chestnuts and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.


Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds are an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).


Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.

These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.

Chestnuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.

There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.

Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.

They can also be used in savory dishes, such as chestnut stuffing or soup.

Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.

They are versatile, flavorful, and can be easily incorporated into various dishes.

Chestnuts are an excellent source of Vitamin C.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).

Almonds vs Chestnuts Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs chestnuts.

This comparison will start by comparing the caloric value of almonds and chestnuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Energy579 kcal224 kcal
Carbs21.6 g49.1 g
Protein21.2 g4.2 g
Fat49.9 g1.11 g
Saturated Fat3.8 g0.164 g

Almonds vs Chestnuts Calories

Nuts and seeds are generally high in calories; the same goes for almonds and chestnuts, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing chestnuts vs almonds for weight loss, chestnuts are slightly lower in calories, with 63 calories per serving, compared to 162 calories per serving of almonds.

However, both almonds and chestnuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Almonds vs Chestnuts Protein

Nuts and seeds, including almonds and chestnuts, are an important source of plant-based protein.

Almonds offer around 80% more protein than chestnuts.

Almonds have 21.2 grams of protein per 100 grams (or 5.9g per serving), while chestnuts have 4.2 grams of protein per 100 grams (or 1.2g per serving).

Almonds vs Chestnuts Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and chestnuts.

The total amount of carbohydrates is around 56% higher in chestnuts than in almonds. They have 49.1 grams per 100 grams, compared to 21.6 grams in almonds.


There’s less sugar in chestnuts than in almonds, 100% precisely.

One handful of chestnuts (28 grams) contains 0 grams of sugar, while the same amount of almonds contains 1.2 grams.

Lastly, let’s take a look at the dietary fiber in almonds and chestnuts.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.5 grams of fiber per portion, almonds are a better source of fiber than chestnuts which offer 0 grams per portion.

Almonds vs Chestnuts Fats

Like the other nuts and seeds, fats in almonds and chestnuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in almonds and chestnuts:

  • Almonds: 49.9 grams per 100 grams
  • Chestnuts: 1.1 per 100 grams

Speaking of saturated fats, chestnuts are 95% lower in saturated fats.

Chestnuts and almonds contain 0.2 grams and 3.8 grams of saturated fat per 100 grams, respectively.

Almonds vs Chestnuts Vitamins Content

This section will discuss the vitamin content of almonds and chestnuts.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Almonds have a higher amount of vitamin A, vitamin C, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, chestnuts have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.

Almonds and chestnuts contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.

The following table shows the exact amount of vitamins almonds and chestnuts contain side by side, so you can easily compare them.

Vitamin A2 IU202 IU
Vitamin C036 mg
Vitamin D00
Vitamin B1 (Thiamine)0.205 mg0.16 mg
Vitamin B2 (Riboflavin)1.14 mg0.18 mg
Vitamin B3 (Niacin)3.62 mg0.8 mg
Vitamin B5 (Pantothenic acid)0.471 mg0.555 mg
Vitamin B6 (Pyroxidine)0.137 mg0.41 mg
Vitamin B9 (Folate)44 µg68 µg
Vitamin B12 (Cobalamin)00
Vitamin E25.6 mg0
Vitamin K00

Almonds vs Chestnuts Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and chestnuts comparison focuses on their mineral content.

Almonds are a better source of sodium than chestnuts.

On the other hand, chestnuts have a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Almonds and chestnuts contain the same amount of fluoride.

Check out the table below to learn how almonds and chestnuts compare when it comes to mineral contents.

Calcium269 mg18 mg
Copper1.03 mg0.363 mg
Iron3.71 mg1.41 mg
Magnesium270 mg84 mg
Manganese2.18 mg1.6 mg
Phosphorus481 mg96 mg
Potassium733 mg447 mg
Selenium4.1 µg0
Sodium1 mg3 mg
Zinc3.12 mg0.87 mg

The Final Word

Almonds and chestnuts are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both almonds and chestnuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.


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