Almond Milk vs. Almonds
Nutrition comparison of Almond Milk and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and almonds:
- Both almonds and almond milk are high in calcium.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Almond milk has 15.4 times less carbohydrates than almond.
- Almond milk has signficantly less saturated fat than almond.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and almond milk has 97% less calories than almond - almond has 579 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is lighter in protein, heavier in carbs and lighter in fat compared to almonds per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Almonds | |
|---|---|---|
| Protein | 10% | 14% |
| Carbohydrates | 34% | 14% |
| Fat | 56% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almond milk has 15.4 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 61 times more dietary fiber than almond milk - almond has 12.5g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Almonds and almond milk contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 51 times more protein than almond milk - almond has 21.2g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Almond milk has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
trans fat
Both almonds and almond milk are low in trans fat - almond has 0.02g of trans fat per 100 grams and almond milk does not contain significant amounts.
Vitamins
Vitamin A
Almonds and almond milk contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than almond - almond milk has 41iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 305% more Vitamin E than almond milk - almond has 25.6mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Milk | Almonds | |
|---|---|---|
| Thiamin | ~ | 0.205 MG |
| Riboflavin | 0.01 MG | 1.138 MG |
| Niacin | 0.07 MG | 3.618 MG |
| Pantothenic acid | 0.01 MG | 0.471 MG |
| Vitamin B6 | ~ | 0.137 MG |
| Folate | 1 UG | 44 UG |
Minerals
calcium
Both almonds and almond milk are high in calcium. Almond has 46% more calcium than almond milk - almond has 269mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Almond is an excellent source of iron and it has 12 times more iron than almond milk - almond has 3.7mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Almond is an excellent source of potassium and it has 994% more potassium than almond milk - almond has 733mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.252 G | 12.324 G |
| Total | 0.252 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Almonds (Nuts, almonds) .
Almond Milk g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or almond milk contain more calories in 100 grams?Almond is high in calories and almond milk has 100% less calories than almond - almond has 579 calories in 100g and almond milk has 15 calories.
Does almonds or almond milk have more carbohydrates?
By weight, almond milk has 15.4 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and almond milk has 1.3g of carbohydrates.
Does almonds or almond milk contain more calcium?
Both almonds and almond milk are high in calcium. Almond has 50% more calcium than almond milk - almond has 269mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does almonds or almond milk contain more iron?
Almond is an abundant source of iron and it has 12 times more iron than almond milk - almond has 3.7mg of iron in 100 grams and almond milk has 0.28mg of iron.
Does almonds or almond milk contain more potassium?
Almond is a rich source of potassium and it has 990% more potassium than almond milk - almond has 733mg of potassium in 100 grams and almond milk has 67mg of potassium.