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:
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 | ~ | ~ |
Almonds and cherries contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and cherry has 16g of carbohydrates.
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.
Almond has 66% less sugar than cherry - almond has 4.4g of sugar per 100 grams and cherry has 12.8g of sugar.
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.
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.
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.
Cherry has more Vitamin C than almond - cherry has 7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
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 .
Cherries 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 | |||