Almonds vs. Chicken
Nutrition comparison of Almonds and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and chicken:
- Both almonds and chicken are high in calories, potassium and protein.
- Almond has more riboflavin and folate, however, chicken contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Almond has signficantly less cholesterol than chicken.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Chicken has signficantly less carbohydrates than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and chicken are high in calories. Almond has 206% more calories than chicken - almond has 579 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, almonds is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken per calorie. Almonds has a macronutrient ratio of 14:14:73 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Chicken | |
|---|---|---|
| Protein | 14% | 49% |
| Carbohydrates | 14% | ~ |
| Fat | 73% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than chicken - almond has 12.5g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than almond - almond has 4.4g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both almonds and chicken are high in protein. Chicken has a little more protein (10%) than almond by weight - almond has 21.2g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Almonds and chicken contain similar amounts of saturated fat - almond has 3.8g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both almonds and chicken are low in trans fat - almond has 0.02g of trans fat per 100 grams and chicken has 0.09g of trans fat.
cholesterol
Almond has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Almonds and chicken contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 64 times more Vitamin E than chicken - almond has 25.6mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Chicken and almonds contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and folate, however, chicken contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both almonds and chicken contain significant amounts of thiamin and niacin.
| Almonds | Chicken | |
|---|---|---|
| Thiamin | 0.205 MG | 0.121 MG |
| Riboflavin | 1.138 MG | 0.302 MG |
| Niacin | 3.618 MG | 7.107 MG |
| Pantothenic acid | 0.471 MG | 1.327 MG |
| Vitamin B6 | 0.137 MG | 0.538 MG |
| Folate | 44 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 32 times more calcium than chicken - almond has 269mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Almond is an excellent source of iron and it has 299% more iron than chicken - almond has 3.7mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both almonds and chicken are high in potassium. Almond has a little more potassium (8%) than chicken by weight - almond has 733mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than almond per 100 grams.
| Almonds | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.003 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than chicken per 100 grams.
| Almonds | Chicken | |
|---|---|---|
| other omega 6 | ~ | 0.02 G |
| linoleic acid | 12.324 G | 1.818 G |
| Total | 12.324 G | 1.838 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 (%) |
Cooked Chicken 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 chicken contain more calories in 100 grams?Both almonds and chicken are high in calories. Almond has 210% more calories than chicken - almond has 579 calories in 100g and chicken has 189 calories.
Is almonds or chicken better for protein?
Both almonds and chicken are high in protein. Chicken has a little more protein ( 10%) than almond by weight - almond has 21.2g of protein per 100 grams and chicken has 23.3g of protein.
Does almonds or chicken contain more calcium?
Almond is a rich source of calcium and it has 32 times more calcium than chicken - almond has 269mg of calcium in 100 grams and chicken has 8mg of calcium.
Does almonds or chicken contain more iron?
Almond is an abundant source of iron and it has 300% more iron than chicken - almond has 3.7mg of iron in 100 grams and chicken has 0.93mg of iron.
Does almonds or chicken contain more potassium?
Both almonds and chicken are high in potassium. Almond has a little more potassium ( 10%) than chicken by weight - almond has 733mg of potassium in 100 grams and chicken has 677mg of potassium.