Milk vs. Almonds
Nutrition comparison of Milk and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and almonds:
- Both almonds and milk are high in calcium.
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Milk has 3.4 times less carbohydrates than almond.
- Milk has 67% less saturated fat than almond.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and milk has 91% less calories than almond - almond has 579 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Milk has a macronutrient ratio of 27:38:35 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Almonds | |
|---|---|---|
| Protein | 27% | 14% |
| Carbohydrates | 38% | 14% |
| Fat | 35% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 3.4 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than milk - almond has 12.5g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Almonds and milk contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 541% more protein than milk - almond has 21.2g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Milk has 67% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both almonds and milk are low in trans fat - almond has 0.02g of trans fat per 100 grams and milk has 0.09g of trans fat.
cholesterol
Both milk and almonds are low in cholesterol - milk has 8mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin C
Milk and almonds contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than almond - milk has 55ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than almond - milk has 49iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 853 times more Vitamin E than milk - almond has 25.6mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Milk and almonds contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and almonds contain significant amounts of pantothenic acid.
| Milk | Almonds | |
|---|---|---|
| Thiamin | 0.039 MG | 0.205 MG |
| Riboflavin | 0.185 MG | 1.138 MG |
| Niacin | 0.092 MG | 3.618 MG |
| Pantothenic acid | 0.356 MG | 0.471 MG |
| Vitamin B6 | 0.038 MG | 0.137 MG |
| Folate | 5 UG | 44 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both almonds and milk are high in calcium. Almond has 124% more calcium than milk - almond has 269mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Almond is an excellent source of iron and it has 184 times more iron than milk - almond has 3.7mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Almond is an excellent source of potassium and it has 424% more potassium than milk - almond has 733mg of potassium per 100 grams and milk has 140mg 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 milk and almonds contain small amounts of beta-carotene.
| Milk | Almonds | |
|---|---|---|
| beta-carotene | 4 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and almonds contain small amounts of alpha linoleic acid (ALA).
| Milk | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.003 G |
| Total | 0.008 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than milk per 100 grams.
| Milk | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.062 G | 12.324 G |
| Total | 0.062 G | 12.326 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.
Milk 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 | |||
FAQ
Does almonds or milk contain more calories in 100 grams?Almond is high in calories and milk has 90% less calories than almond - almond has 579 calories in 100g and milk has 50 calories.
Does almonds or milk have more carbohydrates?
By weight, milk has 3.4 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and milk has 4.8g of carbohydrates.
Does almonds or milk contain more calcium?
Both almonds and milk are high in calcium. Almond has 120% more calcium than milk - almond has 269mg of calcium in 100 grams and milk has 120mg of calcium.
Does almonds or milk contain more iron?
Almond is an abundant source of iron and it has 184 times more iron than milk - almond has 3.7mg of iron in 100 grams and milk has 0.02mg of iron.
Does almonds or milk contain more potassium?
Almond is a rich source of potassium and it has 420% more potassium than milk - almond has 733mg of potassium in 100 grams and milk has 140mg of potassium.