Orange vs. Almonds
Nutrition comparison of Orange and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and almonds:
- Both orange and almonds are high in calcium and dietary fiber.
- Almond has 52% less sugar than orange.
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, iron, potassium and protein.
- Orange has signficantly less saturated fat than almond.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and orange has 92% less calories than almond - orange has 46 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Orange has a macronutrient ratio of 6:91:4 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Almonds | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 91% | 14% |
| Fat | 4% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 46% less carbohydrates than almond - orange has 11.5g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both orange and almonds are high in dietary fiber. Almond has 421% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Almond has 52% less sugar than orange - orange has 9.1g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 29 times more protein than orange - orange has 0.7g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Orange has signficantly less saturated fat than almond - orange has 0.03g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and orange are low in trans fat - almond has 0.02g of trans fat per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than almond - orange has 45mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Orange has more Vitamin A than almond - orange has 11ug 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 141 times more Vitamin E than orange - orange has 0.18mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both orange and almonds contain significant amounts of pantothenic acid.
| Orange | Almonds | |
|---|---|---|
| Thiamin | 0.1 MG | 0.205 MG |
| Riboflavin | 0.04 MG | 1.138 MG |
| Niacin | 0.4 MG | 3.618 MG |
| Pantothenic acid | 0.25 MG | 0.471 MG |
| Vitamin B6 | 0.051 MG | 0.137 MG |
| Folate | 17 UG | 44 UG |
Minerals
calcium
Both orange and almonds are high in calcium. Almond has 526% more calcium than orange - orange has 43mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 40 times more iron than orange - orange has 0.09mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 334% more potassium than orange - orange has 169mg 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,
| Orange | Almonds | |
|---|---|---|
| beta-carotene | 71 UG | 1 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than almond per 100 grams.
| Orange | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.003 G |
| Total | 0.011 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than orange per 100 grams.
| Orange | Almonds | |
|---|---|---|
| linoleic acid | 0.031 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.031 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.
Orange 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 orange or almonds contain more calories in 100 grams?Almond is high in calories and orange has 90% less calories than almond - orange has 46 calories in 100g and almond has 579 calories.
Does orange or almonds have more carbohydrates?
By weight, orange has 50% fewer carbohydrates than almond - orange has 11.5g of carbs for 100g and almond has 21.6g of carbohydrates.
Does orange or almonds contain more calcium?
Both orange and almonds are high in calcium. Almond has 530% more calcium than orange - orange has 43mg of calcium in 100 grams and almond has 269mg of calcium.
Does orange or almonds contain more iron?
Almond is an abundant source of iron and it has 40 times more iron than orange - orange has 0.09mg of iron in 100 grams and almond has 3.7mg of iron.
Does orange or almonds contain more potassium?
Almond is a rich source of potassium and it has 330% more potassium than orange - orange has 169mg of potassium in 100 grams and almond has 733mg of potassium.