Whole Milk vs. Almond Butter
Nutrition comparison of Whole 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
whole milk
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and almond butter:
- Both almond butter and whole milk are high in calcium.
- Almond butter has more riboflavin, niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Whole milk has 74% less carbohydrates than almond butter.
- Whole milk has signficantly more Vitamin D than almond butter.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and whole milk has 90% less calories than almond butter - almond butter has 614 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 almond butter per calorie. Whole milk has a macronutrient ratio of 22:30:48 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Almond Butter | |
|---|---|---|
| Protein | 22% | 13% |
| Carbohydrates | 30% | 11% |
| Fat | 48% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 74% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than whole milk - almond butter has 10.3g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Almond butter and whole milk contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 565% more protein than whole milk - almond butter has 21g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and whole milk has 72% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Almond butter has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than almond butter - whole milk has 46ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than almond butter - whole milk has 51iu 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 344 times more Vitamin E than whole milk - almond butter has 24.2mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Whole milk and almond butter contain similar amounts of Vitamin K - whole milk has 0.3ug 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, whole milk contains more Vitamin B12. Both whole milk and almond butter contain significant amounts of thiamin and pantothenic acid.
| Whole Milk | Almond Butter | |
|---|---|---|
| Thiamin | 0.046 MG | 0.041 MG |
| Riboflavin | 0.169 MG | 0.939 MG |
| Niacin | 0.089 MG | 3.155 MG |
| Pantothenic acid | 0.373 MG | 0.318 MG |
| Vitamin B6 | 0.036 MG | 0.103 MG |
| Folate | 5 UG | 53 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both almond butter and whole milk are high in calcium. Almond butter has 207% more calcium than whole milk - almond butter has 347mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Almond butter is an excellent source of iron and it has 115 times more iron than whole milk - almond butter has 3.5mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 467% more potassium than whole milk - almond butter has 748mg 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 almond butter contain small amounts of beta-carotene.
| Whole Milk | Almond Butter | |
|---|---|---|
| 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 butter per 100 grams.
| Whole Milk | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.007 G |
| Total | 0.075 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Almond Butter | |
|---|---|---|
| linoleic acid | 0.12 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Whole Milk g
()
|
Daily Values (%) |
Almond Butter 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 almond butter or whole milk contain more calories in 100 grams?Almond butter is high in calories and whole milk has 90% less calories than almond butter - almond butter has 614 calories in 100g and whole milk has 61 calories.
Does almond butter or whole milk contain more calcium?
Both almond butter and whole milk are high in calcium. Almond butter has 210% more calcium than whole milk - almond butter has 347mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does almond butter or whole milk contain more iron?
Almond butter is an abundant source of iron and it has 115 times more iron than whole milk - almond butter has 3.5mg of iron in 100 grams and whole milk has 0.03mg of iron.
Does almond butter or whole milk contain more potassium?
Almond butter is a rich source of potassium and it has 470% more potassium than whole milk - almond butter has 748mg of potassium in 100 grams and whole milk has 132mg of potassium.