Strawberries vs. Almonds
Nutrition comparison of Strawberries and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and almonds:
- Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Strawberry has 64% less carbohydrates than almond.
- Strawberry has signficantly less saturated fat than almond.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and strawberry has 94% less calories than almond - strawberry has 32 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, strawberries is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Strawberries has a macronutrient ratio of 7:85:8 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Almonds | |
|---|---|---|
| Protein | 7% | 14% |
| Carbohydrates | 85% | 14% |
| Fat | 8% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 64% less carbohydrates than almond - strawberry has 7.7g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 525% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Strawberries and almonds contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 30 times more protein than strawberry - strawberry has 0.67g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Strawberry has signficantly less saturated fat than almond - strawberry has 0.02g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and strawberries are low in trans fat - almond has 0.02g of trans fat per 100 grams and strawberry does not contain significant amounts.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has more Vitamin C than almond - strawberry has 58.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Strawberries and almonds contain similar amounts of Vitamin A - strawberry 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 87 times more Vitamin E than strawberry - strawberry has 0.29mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Strawberries and almonds contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both strawberries and almonds contain significant amounts of folate.
| Strawberries | Almonds | |
|---|---|---|
| Thiamin | 0.024 MG | 0.205 MG |
| Riboflavin | 0.022 MG | 1.138 MG |
| Niacin | 0.386 MG | 3.618 MG |
| Pantothenic acid | 0.125 MG | 0.471 MG |
| Vitamin B6 | 0.047 MG | 0.137 MG |
| Folate | 24 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 15 times more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 805% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 379% more potassium than strawberry - strawberry has 153mg 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, strawberry has more quercetin than almond per 100 grams, however, almond contains more isorhamnetin than strawberry per 100 grams. Both strawberries and almonds contain significant amounts of kaempferol.
| Strawberries | Almonds | |
|---|---|---|
| kaempferol | 0.5 mg | 0.39 mg |
| myricetin | 0.04 mg | ~ |
| Quercetin | 1.11 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 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 strawberries and almonds contain small amounts of beta-carotene.
| Strawberries | Almonds | |
|---|---|---|
| beta-carotene | 7 UG | 1 UG |
| lutein + zeaxanthin | 26 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than almond per 100 grams.
| Strawberries | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.003 G |
| Total | 0.065 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than strawberry per 100 grams.
| Strawberries | Almonds | |
|---|---|---|
| linoleic acid | 0.09 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.09 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.
Note: The specific food items compared are: Strawberries (Strawberries, raw) and Almonds (Nuts, almonds) .
Strawberries 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 strawberries or almonds contain more calories in 100 grams?Almond is high in calories and strawberry has 90% less calories than almond - strawberry has 32 calories in 100g and almond has 579 calories.
Does strawberries or almonds have more carbohydrates?
By weight, strawberry has 60% fewer carbohydrates than almond - strawberry has 7.7g of carbs for 100g and almond has 21.6g of carbohydrates.
Does strawberries or almonds contain more calcium?
Almond is a rich source of calcium and it has 15 times more calcium than strawberry - strawberry has 16mg of calcium in 100 grams and almond has 269mg of calcium.
Does strawberries or almonds contain more iron?
Almond is an abundant source of iron and it has 810% more iron than strawberry - strawberry has 0.41mg of iron in 100 grams and almond has 3.7mg of iron.
Does strawberries or almonds contain more potassium?
Almond is a rich source of potassium and it has 380% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and almond has 733mg of potassium.