Almonds vs. Black Pepper
Nutrition comparison of Almonds and Black Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
black pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and black pepper:
- Both almonds and black pepper are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin, niacin and folate, however, black pepper contains more pantothenic acid.
- Almond is an excellent source of Vitamin E.
- Black pepper has 63% less saturated fat than almond.
- Black pepper is an excellent source of Vitamin K.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and black pepper are high in calories. Almond has 131% more calories than black pepper - almond has 579 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to black pepper per calorie. Almonds has a macronutrient ratio of 14:14:73 and for black pepper, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Black Pepper | |
|---|---|---|
| Protein | 14% | 10% |
| Carbohydrates | 14% | 78% |
| Fat | 73% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and almond has 66% less carbohydrates than black pepper - almond has 21.6g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both almonds and black pepper are high in dietary fiber. Black pepper has 102% more dietary fiber than almond - almond has 12.5g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Almonds and black pepper contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Both almonds and black pepper are high in protein. Almond has 104% more protein than black pepper - almond has 21.2g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Black pepper has 63% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
trans fat
Both almonds and black pepper are low in trans fat - almond has 0.02g of trans fat per 100 grams and black pepper does not contain significant amounts.
Vitamins
Vitamin A
Black pepper has more Vitamin A than almond - black pepper has 27ug 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 23 times more Vitamin E than black pepper - almond has 25.6mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has more Vitamin K than almond - black pepper has 163.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, niacin and folate, however, black pepper contains more pantothenic acid. Both almonds and black pepper contain significant amounts of thiamin and Vitamin B6.
| Almonds | Black Pepper | |
|---|---|---|
| Thiamin | 0.205 MG | 0.108 MG |
| Riboflavin | 1.138 MG | 0.18 MG |
| Niacin | 3.618 MG | 1.143 MG |
| Pantothenic acid | 0.471 MG | 1.399 MG |
| Vitamin B6 | 0.137 MG | 0.291 MG |
| Folate | 44 UG | 17 UG |
Minerals
calcium
Both almonds and black pepper are high in calcium. Black pepper has 65% more calcium than almond - almond has 269mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Both almonds and black pepper are high in iron. Black pepper has 162% more iron than almond - almond has 3.7mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both almonds and black pepper are high in potassium. Black pepper has 81% more potassium than almond - almond has 733mg of potassium per 100 grams and black pepper has 1329mg 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,
| Almonds | Black Pepper | |
|---|---|---|
| beta-carotene | 1 UG | 310 UG |
| lutein + zeaxanthin | 1 UG | 454 UG |
| alpha-carotene | ~ | 12 UG |
| lycopene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black pepper has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Black Pepper | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.152 G |
| Total | 0.003 G | 0.152 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than black pepper per 100 grams.
| Almonds | Black Pepper | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.694 G |
| Total | 12.326 G | 0.694 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 Black Pepper (Spices, pepper, black) .
Almonds g
()
|
Daily Values (%) |
Black Pepper 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 black pepper contain more calories in 100 grams?Both almonds and black pepper are high in calories. Almond has 130% more calories than black pepper - almond has 579 calories in 100g and black pepper has 251 calories.
Does almonds or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and almond has 70% fewer carbohydrates than black pepper - almond has 21.6g of carbs for 100g and black pepper has 64g of carbohydrates.
Does almonds or black pepper contain more calcium?
Both almonds and black pepper are high in calcium. Black pepper has 70% more calcium than almond - almond has 269mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does almonds or black pepper contain more iron?
Both almonds and black pepper are high in iron. Black pepper has 160% more iron than almond - almond has 3.7mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does almonds or black pepper contain more potassium?
Both almonds and black pepper are high in potassium. Black pepper has 80% more potassium than almond - almond has 733mg of potassium in 100 grams and black pepper has 1329mg of potassium.