Milk vs. Almond Butter

Nutrition comparison of Milk and Almond Butter

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of milk versus almond butter (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in milk and almond butter:

  • Both almond butter and milk are high in calcium.
  • Almond butter has more riboflavin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
  • Almond butter is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
  • Milk has 74% less carbohydrates than almond butter.
Detailed nutritional comparison of milk and almond butter is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.

Image of Milk src
Image of Almond Butter src

Calories and Carbs

calories

Almond butter is high in calories and milk has 92% less calories than almond butter - almond butter has 614 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is heavier in protein, much heavier in carbs and much lighter in fat compared to almond butter per calorie. Milk has a macronutrient ratio of 27:38:35 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Almond Butter
Protein 27% 13%
Carbohydrates 38% 11%
Fat 35% 76%
Alcohol ~ ~

carbohydrates

Milk has 74% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

dietary fiber

Almond butter is an excellent source of dietary fiber and it has more dietary fiber than milk - almond butter has 10.3g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Almond butter and milk contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Almond butter is an excellent source of protein and it has 535% more protein than milk - almond butter has 21g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Almond butter is high in saturated fat and milk has 81% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and almond butter are low in trans fat - milk has 0.09g of trans fat per 100 grams and almond butter does not contain significant amounts.

cholesterol

Both milk and almond butter are low in cholesterol - milk has 8mg of cholesterol per 100 grams and almond butter does not contain significant amounts.

Vitamins

Vitamin C

Milk and almond butter contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.

Vitamin A

Milk has more Vitamin A than almond butter - milk has 55ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.

Vitamin D

Milk has more Vitamin D than almond butter - milk has 49iu of Vitamin D per 100 grams and almond butter does not contain significant amounts.

Vitamin E

Almond butter is an excellent source of Vitamin E and it has 806 times more Vitamin E than milk - almond butter has 24.2mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Milk and almond butter contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.

The B Vitamins

Almond butter has more riboflavin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and almond butter contain significant amounts of thiamin and pantothenic acid.

Milk Almond Butter
Thiamin 0.039 MG 0.041 MG
Riboflavin 0.185 MG 0.939 MG
Niacin 0.092 MG 3.155 MG
Pantothenic acid 0.356 MG 0.318 MG
Vitamin B6 0.038 MG 0.103 MG
Folate 5 UG 53 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Both almond butter and milk are high in calcium. Almond butter has 189% more calcium than milk - almond butter has 347mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Almond butter is an excellent source of iron and it has 173 times more iron than milk - almond butter has 3.5mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Almond butter is an excellent source of potassium and it has 434% more potassium than milk - almond butter has 748mg of potassium per 100 grams and milk has 140mg 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 milk and almond butter contain small amounts of beta-carotene.

Milk Almond Butter
beta-carotene 4 UG 1 UG
lutein + zeaxanthin ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both milk and almond butter contain small amounts of alpha linoleic acid (ALA).

Milk Almond Butter
alpha linoleic acid 0.008 G 0.007 G
Total 0.008 G 0.007 G

omega 6s

Comparing omega-6 fatty acids, almond butter has more linoleic acid than milk per 100 grams.

Milk Almond Butter
other omega 6 0.004 G 0.011 G
linoleic acid 0.062 G 13.605 G
Total 0.066 G 13.616 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Almond Butter (Nuts, almond butter, plain, with salt added) .

Milk g

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G Water G
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FAQ

Does almond butter or milk contain more calories in 100 grams?
Almond butter is high in calories and milk has 90% less calories than almond butter - almond butter has 614 calories in 100g and milk has 50 calories.

Does almond butter or milk have more carbohydrates?
By weight, milk has 70% fewer carbohydrates than almond butter - almond butter has 18.8g of carbs for 100g and milk has 4.8g of carbohydrates.

Does almond butter or milk contain more calcium?
Both almond butter and milk are high in calcium. Almond butter has 190% more calcium than milk - almond butter has 347mg of calcium in 100 grams and milk has 120mg of calcium.

Does almond butter or milk contain more iron?
Almond butter is an abundant source of iron and it has 173 times more iron than milk - almond butter has 3.5mg of iron in 100 grams and milk has 0.02mg of iron.

Does almond butter or milk contain more potassium?
Almond butter is a rich source of potassium and it has 430% more potassium than milk - almond butter has 748mg of potassium in 100 grams and milk has 140mg of potassium.