Almonds vs. White Sugar
Nutrition comparison of Almonds and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and white sugar:
- Both white sugar and almonds are high in calories.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- White sugar has signficantly less saturated fat than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and almonds are high in calories. Almond has 50% more calories than white sugar - white sugar has 387 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Almonds has a macronutrient ratio of 14:14:73 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | White Sugar | |
|---|---|---|
| Protein | 14% | ~ |
| Carbohydrates | 14% | 100% |
| Fat | 73% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and almond has 78% less carbohydrates than white sugar - white sugar has 100g 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 more dietary fiber than white sugar - almond has 12.5g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and almond has 96% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has more protein than white sugar - almond has 21.2g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
White sugar has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
Both almonds and white sugar are low in trans fat - almond has 0.02g of trans fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
Almonds and white sugar contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than white sugar - almond has 25.6mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almonds | White Sugar | |
|---|---|---|
| Thiamin | 0.205 MG | ~ |
| Riboflavin | 1.138 MG | 0.019 MG |
| Niacin | 3.618 MG | ~ |
| Pantothenic acid | 0.471 MG | ~ |
| Vitamin B6 | 0.137 MG | ~ |
| Folate | 44 UG | ~ |
Minerals
calcium
Almond is an excellent source of calcium and it has 268 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 73 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 365 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and almond has 733mg of potassium.
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 Sugar (Sugar, granulated) .
Almonds g
()
|
Daily Values (%) |
White Sugar 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 sugar or almonds contain more calories in 100 grams?Both white sugar and almonds are high in calories. Almond has 50% more calories than white sugar - white sugar has 387 calories in 100g and almond has 579 calories.
Does white sugar or almonds have more carbohydrates?
By weight, white sugar is high in carbohydrates and almond has 80% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and almond has 21.6g of carbohydrates.
Does white sugar or almonds contain more calcium?
Almond is a rich source of calcium and it has 268 times more calcium than white sugar - white sugar has 1mg of calcium in 100 grams and almond has 269mg of calcium.
Does white sugar or almonds contain more iron?
Almond is an abundant source of iron and it has 73 times more iron than white sugar - white sugar has 0.05mg of iron in 100 grams and almond has 3.7mg of iron.
Does white sugar or almonds contain more potassium?
Almond is a rich source of potassium and it has 365 times more potassium than white sugar - white sugar has 2mg of potassium in 100 grams and almond has 733mg of potassium.