Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
almond extract
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and almond extract:
Almond is high in calories and almond extract has 90% less calories than almond - almond has 579 calories per 100 grams and almond extract has 56 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to almond extract per calorie. Almonds has a macronutrient ratio of 14:14:73 and for almond extract, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Almond Extract | |
|---|---|---|
| Protein | 14% | ~ |
| Carbohydrates | 14% | 100% |
| Fat | 73% | ~ |
| Alcohol | ~ | ~ |
Almond extract has 33% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and almond extract has 14.4g of carbohydrates.
Almond is an excellent source of dietary fiber and it has more dietary fiber than almond extract - almond has 12.5g of dietary fiber per 100 grams and almond extract does not contain significant amounts.
Almond has 70% less sugar than almond extract - almond has 4.4g of sugar per 100 grams and almond extract has 14.4g of sugar.
Almond is an excellent source of protein and it has 704 times more protein than almond extract - almond has 21.2g of protein per 100 grams and almond extract has 0.03g of protein.
Almond extract has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and almond extract does not contain significant amounts.
Both almonds and almond extract are low in trans fat - almond has 0.02g of trans fat per 100 grams and almond extract does not contain significant amounts.
Almonds and almond extract contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and almond extract does not contain significant amounts.
Almond is an excellent source of Vitamin E and it has more Vitamin E than almond extract - almond has 25.6mg of Vitamin E per 100 grams and almond extract does not contain significant amounts.
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almonds | Almond Extract | |
|---|---|---|
| Thiamin | 0.205 MG | 0.003 MG |
| Riboflavin | 1.138 MG | 0.029 MG |
| Niacin | 3.618 MG | 0.129 MG |
| Pantothenic acid | 0.471 MG | 0.011 MG |
| Vitamin B6 | 0.137 MG | 0.008 MG |
| Folate | 44 UG | ~ |
Almond is an excellent source of calcium and it has 88 times more calcium than almond extract - almond has 269mg of calcium per 100 grams and almond extract has 3mg of calcium.
Almond is an excellent source of iron and it has 73 times more iron than almond extract - almond has 3.7mg of iron per 100 grams and almond extract has 0.05mg of iron.
Almond is an excellent source of potassium and it has more potassium than almond extract - almond has 733mg of potassium per 100 grams and almond extract does not contain significant amounts.
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: Almonds (Nuts, almonds) and Almond Extract (Almond or vanilla extract, imitation, no alcohol) .
Almonds g
()
|
Daily Values (%) |
Almond Extract 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 | |||