Almonds vs. Eggplant
Nutrition comparison of Almonds and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and eggplant:
- Both eggplant and almonds are high in dietary fiber and potassium.
- Almond has more thiamin, riboflavin and niacin.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Eggplant has 73% less carbohydrates than almond.
- Eggplant has signficantly less saturated fat than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and eggplant has 96% less calories than almond - eggplant has 25 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to eggplant for protein. Almonds has a macronutrient ratio of 14:14:73 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Eggplant | |
|---|---|---|
| Protein | 14% | 14% |
| Carbohydrates | 14% | 82% |
| Fat | 73% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant has 73% less carbohydrates than almond - eggplant has 5.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both eggplant and almonds are high in dietary fiber. Almond has 317% more dietary fiber than eggplant - eggplant has 3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Eggplant and almonds contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 20 times more protein than eggplant - eggplant has 0.98g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Eggplant has signficantly less saturated fat than almond - eggplant has 0.03g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and eggplant are low in trans fat - almond has 0.02g of trans fat per 100 grams and eggplant does not contain significant amounts.
Vitamins
Vitamin C
Eggplant has more Vitamin C than almond - eggplant has 2.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Eggplant and almonds contain similar amounts of Vitamin A - eggplant 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 84 times more Vitamin E than eggplant - eggplant has 0.3mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Eggplant and almonds contain similar amounts of Vitamin K - eggplant has 3.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and niacin. Both almonds and eggplant contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Almonds | Eggplant | |
|---|---|---|
| Thiamin | 0.205 MG | 0.039 MG |
| Riboflavin | 1.138 MG | 0.037 MG |
| Niacin | 3.618 MG | 0.649 MG |
| Pantothenic acid | 0.471 MG | 0.281 MG |
| Vitamin B6 | 0.137 MG | 0.084 MG |
| Folate | 44 UG | 22 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 28 times more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 15 times more iron than eggplant - eggplant has 0.23mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both eggplant and almonds are high in potassium. Almond has 220% more potassium than eggplant - eggplant has 229mg of potassium per 100 grams and almond has 733mg 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,
| Almonds | Eggplant | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | ~ |
| Quercetin | 0.36 mg | 0.04 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, both almonds and eggplant contain small amounts of beta-carotene.
| Almonds | Eggplant | |
|---|---|---|
| beta-carotene | 1 UG | 14 UG |
| lutein + zeaxanthin | 1 UG | 36 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, eggplant has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.013 G |
| Total | 0.003 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than eggplant per 100 grams.
| Almonds | Eggplant | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.063 G |
| Total | 12.326 G | 0.063 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 (%) |
Eggplant 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 eggplant or almonds contain more calories in 100 grams?Almond is high in calories and eggplant has 100% less calories than almond - eggplant has 25 calories in 100g and almond has 579 calories.
Does eggplant or almonds have more carbohydrates?
By weight, eggplant has 70% fewer carbohydrates than almond - eggplant has 5.9g of carbs for 100g and almond has 21.6g of carbohydrates.
Does eggplant or almonds contain more calcium?
Almond is a rich source of calcium and it has 28 times more calcium than eggplant - eggplant has 9mg of calcium in 100 grams and almond has 269mg of calcium.
Does eggplant or almonds contain more iron?
Almond is an abundant source of iron and it has 15 times more iron than eggplant - eggplant has 0.23mg of iron in 100 grams and almond has 3.7mg of iron.
Does eggplant or almonds contain more potassium?
Both eggplant and almonds are high in potassium. Almond has 220% more potassium than eggplant - eggplant has 229mg of potassium in 100 grams and almond has 733mg of potassium.