Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and whey protein powder:
Whey protein powder is high in calories and almond milk has 96% less calories than whey protein powder - almond milk has 15 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, almond milk is much lighter in protein, much heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Whey Protein Powder | |
|---|---|---|
| Protein | 10% | 89% |
| Carbohydrates | 34% | 7% |
| Fat | 56% | 4% |
| Alcohol | ~ | ~ |
Almond milk and whey protein powder contain similar amounts of carbs - almond milk has 1.3g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has 14 times more dietary fiber than almond milk - almond milk has 0.2g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Almond milk and whey protein powder contain similar amounts of sugar - almond milk has 0.81g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 194 times more protein than almond milk - almond milk has 0.4g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both almond milk and whey protein powder are low in saturated fat - almond milk has 0.08g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Almond milk has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and almond milk does not contain significant amounts.
Almond milk has more Vitamin D than whey protein powder - almond milk has 41iu of Vitamin D per 100 grams and whey protein powder does not contain significant amounts.
Almond milk has signficantly more Vitamin E than whey protein powder - almond milk has 6.3mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Almond Milk | Whey Protein Powder | |
|---|---|---|
| Thiamin | ~ | 0.609 MG |
| Riboflavin | 0.01 MG | 2.017 MG |
| Niacin | 0.07 MG | 1.136 MG |
| Pantothenic acid | 0.01 MG | ~ |
| Vitamin B6 | ~ | 0.607 MG |
| Folate | 1 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both almond milk and whey protein powder are high in calcium. Whey protein powder has 155% more calcium than almond milk - almond milk has 184mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Whey protein powder has 304% more iron than almond milk - almond milk has 0.28mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Whey protein powder is an excellent source of potassium and it has 646% more potassium than almond milk - almond milk has 67mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
Comparing omega-6 fatty acids, both almond milk and whey protein powder contain significant amounts of linoleic acid.
| Almond Milk | Whey Protein Powder | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 0.264 G |
| Total | 0.253 G | 0.264 G |
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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Whey Protein Powder (Protein powder, whey based, NFS) .
Almond Milk g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||