Almond Milk vs. Apple
Nutrition comparison of Almond Milk and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and apple:
- Almond milk has 11.8 times less sugar than apple.
- Almond milk has 71% less calories than apple.
- Almond milk has 9.5 times less carbohydrates than apple.
- Almond milk has signficantly more Vitamin E than apple.
- Almond milk is an excellent source of calcium.
- Apple has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Apple is a great source of dietary fiber.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond milk has 71% less calories than apple - apple has 52 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is heavier in protein, much lighter in carbs and much heavier in fat compared to apple per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Apple | |
|---|---|---|
| Protein | 10% | 2% |
| Carbohydrates | 34% | 96% |
| Fat | 56% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Almond milk has 9.5 times less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in almond milk comprise of 75% sugar, 19% dietary fiber and 6% starch.
dietary fiber
Apple is a great source of dietary fiber and it has 11 times more dietary fiber than almond milk - apple has 2.4g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Almond milk has 11.8 times less sugar than apple - apple has 10.4g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Apple and almond milk contain similar amounts of protein - apple has 0.26g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Both apple and almond milk are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than almond milk - apple has 4.6mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin A
Apple and almond milk contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than apple - almond milk has 41iu of Vitamin D per 100 grams and apple does not contain significant amounts.
Vitamin E
Almond milk has signficantly more Vitamin E than apple - apple has 0.18mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Apple and almond milk contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Apple has more thiamin, pantothenic acid, Vitamin B6 and folate. Both almond milk and apple contain significant amounts of riboflavin and niacin.
| Almond Milk | Apple | |
|---|---|---|
| Thiamin | ~ | 0.017 MG |
| Riboflavin | 0.01 MG | 0.026 MG |
| Niacin | 0.07 MG | 0.091 MG |
| Pantothenic acid | 0.01 MG | 0.061 MG |
| Vitamin B6 | ~ | 0.041 MG |
| Folate | 1 UG | 3 UG |
Minerals
calcium
Almond milk is an excellent source of calcium and it has 29 times more calcium than apple - apple has 6mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Apple and almond milk contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Apple has 60% more potassium than almond milk - apple has 107mg 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 milk has more linoleic acid than apple per 100 grams.
| Almond Milk | Apple | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 0.043 G |
| Total | 0.253 G | 0.043 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
Almond Milk g
()
|
Daily Values (%) |
Apple 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 apple or almond milk contain more calories in 100 grams?Almond milk has 70% less calories than apple - apple has 52 calories in 100g and almond milk has 15 calories.
Does apple or almond milk have more carbohydrates?
By weight, almond milk has 9.5 times fewer carbohydrates than apple - apple has 13.8g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in almond milk comprise of 80% sugar, 20% dietary fiber and 10% starch.
Does apple or almond milk contain more calcium?
Almond milk is a rich source of calcium and it has 29 times more calcium than apple - apple has 6mg of calcium in 100 grams and almond milk has 184mg of calcium.