Whole Milk vs. Almonds
Nutrition comparison of Whole Milk and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and almonds:
- Both almonds and whole milk are high in calcium.
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Whole milk has 3.4 times less carbohydrates than almond.
- Whole milk has 51% less saturated fat than almond.
- Whole milk has signficantly more Vitamin D than almond.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added 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 whole milk has 89% less calories than almond - almond has 579 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, heavier in carbs and much lighter in fat compared to almonds per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Almonds | |
|---|---|---|
| Protein | 21% | 14% |
| Carbohydrates | 32% | 14% |
| Fat | 48% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 3.4 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than whole milk - almond has 12.5g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Almonds and whole milk contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 571% more protein than whole milk - almond has 21.2g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Whole milk has 51% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
trans fat
Both almonds and whole milk are low in trans fat - almond has 0.02g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
Almond has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than almond - whole milk has 46ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than almond - whole milk has 51iu 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 365 times more Vitamin E than whole milk - almond has 25.6mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Whole milk and almonds contain similar amounts of Vitamin K - whole milk has 0.3ug 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, whole milk contains more Vitamin B12. Both whole milk and almonds contain significant amounts of pantothenic acid.
| Whole Milk | Almonds | |
|---|---|---|
| Thiamin | 0.046 MG | 0.205 MG |
| Riboflavin | 0.169 MG | 1.138 MG |
| Niacin | 0.089 MG | 3.618 MG |
| Pantothenic acid | 0.373 MG | 0.471 MG |
| Vitamin B6 | 0.036 MG | 0.137 MG |
| Folate | 5 UG | 44 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both almonds and whole milk are high in calcium. Almond has 138% more calcium than whole milk - almond has 269mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Almond is an excellent source of iron and it has 122 times more iron than whole milk - almond has 3.7mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Almond is an excellent source of potassium and it has 455% more potassium than whole milk - almond has 733mg of potassium per 100 grams and whole milk has 132mg 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 whole milk and almonds contain small amounts of beta-carotene.
| Whole Milk | Almonds | |
|---|---|---|
| beta-carotene | 7 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than almond per 100 grams.
| Whole Milk | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.003 G |
| Total | 0.075 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Almonds | |
|---|---|---|
| linoleic acid | 0.12 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Almonds (Nuts, almonds) .
Whole 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 whole milk contain more calories in 100 grams?Almond is high in calories and whole milk has 90% less calories than almond - almond has 579 calories in 100g and whole milk has 61 calories.
Does almonds or whole milk have more carbohydrates?
By weight, whole milk has 3.4 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does almonds or whole milk contain more calcium?
Both almonds and whole milk are high in calcium. Almond has 140% more calcium than whole milk - almond has 269mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does almonds or whole milk contain more iron?
Almond is an abundant source of iron and it has 122 times more iron than whole milk - almond has 3.7mg of iron in 100 grams and whole milk has 0.03mg of iron.
Does almonds or whole milk contain more potassium?
Almond is a rich source of potassium and it has 460% more potassium than whole milk - almond has 733mg of potassium in 100 grams and whole milk has 132mg of potassium.