Cherries vs. Almonds

Nutrition comparison of Cherries and Almonds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cherries versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cherries and almonds:

  • Both almonds and cherries are high in dietary fiber and potassium.
  • Almond has 66% less sugar than cherry.
  • Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Almond is an excellent source of Vitamin E, calcium, iron and protein.
  • Cherry has signficantly less saturated fat than almond.
Detailed nutritional comparison of cherries and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Almonds src

Calories and Carbs

calories

Almond is high in calories and cherry has 89% less calories than almond - almond has 579 calories per 100 grams and cherry has 63 calories.

For macronutrient ratios, cherries is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Cherries has a macronutrient ratio of 6:91:3 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Almonds
Protein 6% 14%
Carbohydrates 91% 14%
Fat 3% 72%
Alcohol ~ ~

carbohydrates

Almonds and cherries contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and cherry has 16g of carbohydrates.

dietary fiber

Both almonds and cherries are high in dietary fiber. Almond has 495% more dietary fiber than cherry - almond has 12.5g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.

sugar

Almond has 66% less sugar than cherry - almond has 4.4g of sugar per 100 grams and cherry has 12.8g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 18 times more protein than cherry - almond has 21.2g of protein per 100 grams and cherry has 1.1g of protein.

Fat

saturated fat

Cherry has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.

trans fat

Both almonds and cherries are low in trans fat - almond has 0.02g of trans fat per 100 grams and cherry does not contain significant amounts.

Vitamins

Vitamin C

Cherry has more Vitamin C than almond - cherry has 7mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Cherries and almonds contain similar amounts of Vitamin A - cherry 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 365 times more Vitamin E than cherry - almond has 25.6mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.

Vitamin K

Cherries and almonds contain similar amounts of Vitamin K - cherry has 2.1ug 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.

Cherries Almonds
Thiamin 0.027 MG 0.205 MG
Riboflavin 0.033 MG 1.138 MG
Niacin 0.154 MG 3.618 MG
Pantothenic acid 0.199 MG 0.471 MG
Vitamin B6 0.049 MG 0.137 MG
Folate 4 UG 44 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 19 times more calcium than cherry - almond has 269mg of calcium per 100 grams and cherry has 13mg of calcium.

iron

Almond is an excellent source of iron and it has 931% more iron than cherry - almond has 3.7mg of iron per 100 grams and cherry has 0.36mg of iron.

potassium

Both almonds and cherries are high in potassium. Almond has 230% more potassium than cherry - almond has 733mg of potassium per 100 grams and cherry has 222mg 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 isorhamnetin than cherry per 100 grams, however, cherry contains more quercetin than almond per 100 grams. Both cherries and almonds contain significant amounts of kaempferol.

Cherries Almonds
isorhamnetin 0.05 mg 2.64 mg
kaempferol 0.24 mg 0.39 mg
myricetin 0.05 mg ~
Quercetin 2.29 mg 0.36 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Cherries Almonds
beta-carotene 38 UG 1 UG
lutein + zeaxanthin 85 UG 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than almond per 100 grams.

Cherries Almonds
alpha linoleic acid 0.026 G 0.003 G
Total 0.026 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than cherry per 100 grams.

Cherries Almonds
linoleic acid 0.027 G 12.324 G
other omega 6 ~ 0.002 G
Total 0.027 G 12.326 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cherries or Almonds .

Note: The specific food items compared are: Cherries (Cherries, sweet, raw) and Almonds (Nuts, almonds) .

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FAQ

Does almonds or cherries contain more calories in 100 grams?
Almond is high in calories and cherry has 90% less calories than almond - almond has 579 calories in 100g and cherry has 63 calories.

Does almonds or cherries have more carbohydrates?
By weight, almonds and cherries contain similar amounts of carbs - almond has 21.6g of carbs for 100g and cherry has 16g of carbohydrates.

Does almonds or cherries contain more calcium?
Almond is a rich source of calcium and it has 19 times more calcium than cherry - almond has 269mg of calcium in 100 grams and cherry has 13mg of calcium.

Does almonds or cherries contain more iron?
Almond is an abundant source of iron and it has 930% more iron than cherry - almond has 3.7mg of iron in 100 grams and cherry has 0.36mg of iron.

Does almonds or cherries contain more potassium?
Both almonds and cherries are high in potassium. Almond has 230% more potassium than cherry - almond has 733mg of potassium in 100 grams and cherry has 222mg of potassium.