Almonds vs. Chestnut
Nutrition comparison of Almonds and Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and chestnut:
- Both chestnut and almonds are high in calories, dietary fiber and potassium.
- Almond has 59% less sugar than chestnut.
- Almond has more riboflavin and niacin, however, chestnut contains more Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Chestnut has 8.1 times less saturated fat than almond.
- Chestnut is an excellent source of Vitamin C.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Chestnut (Nuts, chestnuts, european, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chestnut and almonds are high in calories. Almond has 136% more calories than chestnut - chestnut has 245 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to chestnut per calorie. Almonds has a macronutrient ratio of 14:14:73 and for chestnut, 5:87:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Chestnut | |
|---|---|---|
| Protein | 14% | 5% |
| Carbohydrates | 14% | 87% |
| Fat | 73% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and almond has 59% less carbohydrates than chestnut - chestnut has 53g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both chestnut and almonds are high in dietary fiber. Almond has 145% more dietary fiber than chestnut - chestnut has 5.1g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Almond has 59% less sugar than chestnut - chestnut has 10.6g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 567% more protein than chestnut - chestnut has 3.2g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Chestnut has 8.1 times less saturated fat than almond - chestnut has 0.41g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and chestnut are low in trans fat - almond has 0.02g of trans fat per 100 grams and chestnut does not contain significant amounts.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has more Vitamin C than almond - chestnut has 26mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Chestnut and almonds contain similar amounts of Vitamin A - chestnut has 1ug 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 50 times more Vitamin E than chestnut - chestnut has 0.5mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Chestnut has more Vitamin K than almond - chestnut has 7.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and niacin, however, chestnut contains more Vitamin B6. Both almonds and chestnut contain significant amounts of thiamin, pantothenic acid and folate.
| Almonds | Chestnut | |
|---|---|---|
| Thiamin | 0.205 MG | 0.243 MG |
| Riboflavin | 1.138 MG | 0.175 MG |
| Niacin | 3.618 MG | 1.342 MG |
| Pantothenic acid | 0.471 MG | 0.554 MG |
| Vitamin B6 | 0.137 MG | 0.497 MG |
| Folate | 44 UG | 70 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 828% more calcium than chestnut - chestnut has 29mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 308% more iron than chestnut - chestnut has 0.91mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both chestnut and almonds are high in potassium. Almond has 24% more potassium than chestnut - chestnut has 592mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
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, both almonds and chestnut contain small amounts of beta-carotene and lutein + zeaxanthin.
| Almonds | Chestnut | |
|---|---|---|
| beta-carotene | 1 UG | 14 UG |
| lutein + zeaxanthin | 1 UG | 13 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chestnut has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.093 G |
| Total | 0.003 G | 0.093 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than chestnut per 100 grams.
| Almonds | Chestnut | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.776 G |
| Total | 12.326 G | 0.776 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.
Almonds g
()
|
Daily Values (%) |
Chestnut 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 chestnut or almonds contain more calories in 100 grams?Both chestnut and almonds are high in calories. Almond has 140% more calories than chestnut - chestnut has 245 calories in 100g and almond has 579 calories.
Does chestnut or almonds have more carbohydrates?
By weight, chestnut is high in carbohydrates and almond has 60% fewer carbohydrates than chestnut - chestnut has 53g of carbs for 100g and almond has 21.6g of carbohydrates.
Does chestnut or almonds contain more calcium?
Almond is a rich source of calcium and it has 830% more calcium than chestnut - chestnut has 29mg of calcium in 100 grams and almond has 269mg of calcium.
Does chestnut or almonds contain more iron?
Almond is an abundant source of iron and it has 310% more iron than chestnut - chestnut has 0.91mg of iron in 100 grams and almond has 3.7mg of iron.
Does chestnut or almonds contain more potassium?
Both chestnut and almonds are high in potassium. Almond has 20% more potassium than chestnut - chestnut has 592mg of potassium in 100 grams and almond has 733mg of potassium.