Almonds vs. White Chocolate
Nutrition comparison of Almonds and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and white chocolate:
- Both white chocolate and almonds are high in calcium, calories and potassium.
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and protein.
USDA sources for nutritional information: Almonds (Nuts, almonds) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and almonds are high in calories. Almond has a little more calories (7%) than white chocolate by weight - white chocolate has 539 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and heavier in fat compared to white chocolate per calorie. Almonds has a macronutrient ratio of 14:14:73 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | White Chocolate | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 14% | 43% |
| Fat | 73% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and almond has 64% less carbohydrates than white chocolate - white chocolate has 59.2g 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 61 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
White chocolate is high in sugar and almond has 93% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 260% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and almond has 80% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and white chocolate are low in trans fat - almond has 0.02g of trans fat per 100 grams and white chocolate does not contain significant amounts.
cholesterol
Almond has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and almonds contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
White chocolate has more Vitamin A than almond - white chocolate has 9ug 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 25 times more Vitamin E than white chocolate - white chocolate has 0.96mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
White chocolate has more Vitamin K than almond - white chocolate has 9.1ug 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, white chocolate contains more Vitamin B12. Both almonds and white chocolate contain significant amounts of pantothenic acid.
| Almonds | White Chocolate | |
|---|---|---|
| Thiamin | 0.205 MG | 0.063 MG |
| Riboflavin | 1.138 MG | 0.282 MG |
| Niacin | 3.618 MG | 0.745 MG |
| Pantothenic acid | 0.471 MG | 0.608 MG |
| Vitamin B6 | 0.137 MG | 0.056 MG |
| Folate | 44 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white chocolate and almonds are high in calcium. Almond has 35% more calcium than white chocolate - white chocolate has 199mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 14 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both white chocolate and almonds are high in potassium. Almond has 156% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.103 G |
| Total | 0.003 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than white chocolate per 100 grams.
| Almonds | White Chocolate | |
|---|---|---|
| other omega 6 | 0.007 G | 0.004 G |
| linoleic acid | 12.324 G | 0.91 G |
| Total | 12.331 G | 0.914 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: Almonds (Nuts, almonds) and White Chocolate (Candies, white chocolate) .
Almonds g
()
|
Daily Values (%) |
White Chocolate 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 white chocolate or almonds contain more calories in 100 grams?Both white chocolate and almonds are high in calories. Almond has a little more calories ( 10%) than white chocolate by weight - white chocolate has 539 calories in 100g and almond has 579 calories.
Does white chocolate or almonds have more carbohydrates?
By weight, white chocolate is high in carbohydrates and almond has 60% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and almond has 21.6g of carbohydrates.
Does white chocolate or almonds contain more calcium?
Both white chocolate and almonds are high in calcium. Almond has 40% more calcium than white chocolate - white chocolate has 199mg of calcium in 100 grams and almond has 269mg of calcium.
Does white chocolate or almonds contain more iron?
Almond is an abundant source of iron and it has 14 times more iron than white chocolate - white chocolate has 0.24mg of iron in 100 grams and almond has 3.7mg of iron.
Does white chocolate or almonds contain more potassium?
Both white chocolate and almonds are high in potassium. Almond has 160% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and almond has 733mg of potassium.