Skim Milk vs. Almonds
Nutrition comparison of Skim Milk and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and almonds:
- Both almonds and skim milk are high in calcium.
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Skim milk has 3.3 times less carbohydrates than almond.
- Skim milk has signficantly less saturated fat than almond.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and skim milk has 94% less calories than almond - almond has 579 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Almonds | |
|---|---|---|
| Protein | 40% | 14% |
| Carbohydrates | 58% | 14% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Skim milk has 3.3 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than skim milk - almond has 12.5g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Almonds and skim milk contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 528% more protein than skim milk - almond has 21.2g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Skim milk has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
trans fat
Both almonds and skim milk are low in trans fat - almond has 0.02g of trans fat per 100 grams and skim milk does not contain significant amounts.
cholesterol
Both skim milk and almonds are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than almond - skim milk has 61ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than almond - skim milk has 47iu 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 2562 times more Vitamin E than skim milk - almond has 25.6mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both skim milk and almonds contain significant amounts of pantothenic acid.
| Skim Milk | Almonds | |
|---|---|---|
| Thiamin | 0.045 MG | 0.205 MG |
| Riboflavin | 0.182 MG | 1.138 MG |
| Niacin | 0.094 MG | 3.618 MG |
| Pantothenic acid | 0.357 MG | 0.471 MG |
| Vitamin B6 | 0.037 MG | 0.137 MG |
| Folate | 5 UG | 44 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both almonds and skim milk are high in calcium. Almond has 120% more calcium than skim milk - almond has 269mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Almond is an excellent source of iron and it has 122 times more iron than skim milk - almond has 3.7mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Almond is an excellent source of potassium and it has 370% more potassium than skim milk - almond has 733mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both skim milk and almonds contain small amounts of alpha linoleic acid (ALA).
| Skim Milk | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.003 G |
| Total | 0.001 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Almonds | |
|---|---|---|
| linoleic acid | 0.002 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.002 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.
Skim 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 skim milk contain more calories in 100 grams?Almond is high in calories and skim milk has 90% less calories than almond - almond has 579 calories in 100g and skim milk has 34 calories.
Is almonds or skim milk better for protein?
Almond is a fantastic source of protein and it has 530% more protein than skim milk - almond has 21.2g of protein per 100 grams and skim milk has 3.4g of protein.
Does almonds or skim milk have more carbohydrates?
By weight, skim milk has 3.3 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and skim milk has 5g of carbohydrates.
Does almonds or skim milk contain more calcium?
Both almonds and skim milk are high in calcium. Almond has 120% more calcium than skim milk - almond has 269mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does almonds or skim milk contain more iron?
Almond is an abundant source of iron and it has 122 times more iron than skim milk - almond has 3.7mg of iron in 100 grams and skim milk has 0.03mg of iron.
Does almonds or skim milk contain more potassium?
Almond is a rich source of potassium and it has 370% more potassium than skim milk - almond has 733mg of potassium in 100 grams and skim milk has 156mg of potassium.