Apple vs. Almonds
Nutrition comparison of Apple and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and almonds:
- Both almonds and apple are high in dietary fiber.
- Almond has 58% less sugar than apple.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, iron, potassium and protein.
- Apple has signficantly less saturated fat than almond.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and apple has 91% less calories than almond - almond has 579 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Apple has a macronutrient ratio of 2:96:3 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Almonds | |
|---|---|---|
| Protein | 2% | 14% |
| Carbohydrates | 96% | 14% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 36% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both almonds and apple are high in dietary fiber. Almond has 421% more dietary fiber than apple - almond has 12.5g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Almond has 58% less sugar than apple - almond has 4.4g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 80 times more protein than apple - almond has 21.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
trans fat
Both almonds and apple are low in trans fat - almond has 0.02g of trans fat per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has more Vitamin C than almond - apple has 4.6mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Apple and almonds contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 141 times more Vitamin E than apple - almond has 25.6mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Apple and almonds contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Almonds | |
|---|---|---|
| Thiamin | 0.017 MG | 0.205 MG |
| Riboflavin | 0.026 MG | 1.138 MG |
| Niacin | 0.091 MG | 3.618 MG |
| Pantothenic acid | 0.061 MG | 0.471 MG |
| Vitamin B6 | 0.041 MG | 0.137 MG |
| Folate | 3 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 43 times more calcium than apple - almond has 269mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Almond is an excellent source of iron and it has 29 times more iron than apple - almond has 3.7mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Almond is an excellent source of potassium and it has 585% more potassium than apple - almond has 733mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more kaempferol and isorhamnetin than apple per 100 grams, however, apple contains more quercetin than almond per 100 grams.
| Apple | Almonds | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | 0.39 mg |
| Quercetin | 4.01 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and almonds contain small amounts of alpha linoleic acid (ALA).
| Apple | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.003 G |
| Total | 0.009 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than apple per 100 grams.
| Apple | Almonds | |
|---|---|---|
| linoleic acid | 0.043 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Almond is high in calories and apple has 90% less calories than almond - almond has 579 calories in 100g and apple has 52 calories.
Does almonds or apple have more carbohydrates?
By weight, apple has 40% fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and apple has 13.8g of carbohydrates.
Does almonds or apple contain more calcium?
Almond is a rich source of calcium and it has 43 times more calcium than apple - almond has 269mg of calcium in 100 grams and apple has 6mg of calcium.
Does almonds or apple contain more iron?
Almond is an abundant source of iron and it has 29 times more iron than apple - almond has 3.7mg of iron in 100 grams and apple has 0.12mg of iron.
Does almonds or apple contain more potassium?
Almond is a rich source of potassium and it has 590% more potassium than apple - almond has 733mg of potassium in 100 grams and apple has 107mg of potassium.