How many calories are in one cup of almond milk?

Almond milk has 39 calories per cup or 15 calories for every 100 grams. Most of its calories are from fat and carbohydrates.

How much protein is in one cup of almond milk?

One cup of Almond Milk has 1 grams of protein or about 2% of daily recommended intake. Almond milk is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in almond milk?

Almond milk is an excellent source of many nutrients, including Vitamin D, calcium and Vitamin E. It also contains significant amounts of potassium.

What's similar to almond milk in cooking?

Soy milk are similar to, or commonly paired with almond milk in cooking and recipes.

Food with Nutrition Similar to Almond Milk

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Summary
Similar dairy
Similar vegan
Similar seafood
Other Similar Foods

Almond Milk source

Similar to Almond Milk

Almond Milk is an excellent source of calcium. It also has significant amounts of Vitamin D, Vitamin E and potassium. One cup of almond milk contains about 39 calories.

Mayonnaise, acai berry juice and margarine are similar to almond milk nutritionally. Other similar foods include vegetable oil, soybean oil and olive oil.

We compared the key nutrients in almond milk (calcium, Vitamin D, Vitamin E and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Mayonnaise

vegan: Acai Berry Juice, , Soybean Oil, Olive Oil, Almonds, Cayenne Pepper, Jalapeno, Paprika, Hazelnut, Chocolate Hazelnut Spread, Oregano, Collard Greens, Granola

seafood: Shrimp, Trout, Crab Meat

other: Margarine, Vegetable Oil, Canola Oil

The details of the top 20 foods most nutritionally similar to almond milk are below.

dairy and eggs

Mayonnaise

Similarity: > 90%

More nutritionally dense than almond milk, mayonnaise contains nutrients similar to almond milk, but in smaller amounts overall. Also, mayonnaise contains more trans fat, Vitamin A and Vitamin B12 than almond milk.

For 100 grams of almond milk and mayonnaise:

Almond Milk (3/8 cup)		Mayonnaise (7 tbsps)
184	calcium (MG)	8
41	Vitamin D (IU)	7
6.3	Vitamin E (MG)	3.3
67	potassium (MG)	20

However, almond milk does contain more dietary fiber, Vitamin D, Vitamin E, calcium and potassium than mayonnaise by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	680
0.2	dietary fiber (G)	0
0.81	sugar (G)	0.57
0.4	protein (G)	0.96
0.08	saturated fat (G)	12
0	trans fat (G)	0.19
0	Vitamin A (UG)	16
41	Vitamin D (IU)	7
6.3	Vitamin E (MG)	3.3
0.28	iron (MG)	0.21
0	thiamin (MG)	0.01
0.01	riboflavin (MG)	0.02
0.07	niacin (MG)	0
0.01	pantothenic acid (MG)	0.17
0	Vitamin B6 (MG)	0.01
1	folate (UG)	5
0	Vitamin B12 (UG)	0.12

0.925 | 0.925 | 2.87 Complete Comparison:
Mayonnaise vs. Almond Milk

vegan

There are quite a few vegan foods that offer similar nutritional benefits to almond milk. Acai berry juice, , soybean oil, olive oil and almonds are all high in calcium, Vitamin D, Vitamin E and or potassium.

Acai Berry Juice

Similarity: > 90%

More nutritionally dense than almond milk, acai berry juice contains nutrients similar to almond milk, but in smaller amounts overall. Also, acai berry juice contains more dietary fiber, Vitamin C and Vitamin A than almond milk.

For 100 grams of almond milk and acai berry juice:

Almond Milk (3/8 cup)		Acai Berry Juice (3/8 cup)
184	calcium (MG)	19
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	11
67	potassium (MG)	130

However, almond milk does contain more Vitamin D and calcium than acai berry juice by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	62
0.2	dietary fiber (G)	1.2
0.81	sugar (G)	11
0.4	protein (G)	0.83
0.08	saturated fat (G)	0
0	Vitamin C (MG)	42
0	Vitamin A (UG)	485
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	11
0.28	iron (MG)	0.16
0	thiamin (MG)	0.03
0.01	riboflavin (MG)	0.04
0.07	niacin (MG)	9.1
0.01	pantothenic acid (MG)	3.3
0	Vitamin B6 (MG)	1.1
1	folate (UG)	4
0	Vitamin B12 (UG)	0.4

0.913 | 0.913 | 5.82 Complete Comparison:
Acai Berry Juice vs. Almond Milk

Similarity: > 90%

More nutritionally dense than almond milk, is also high in calcium and contains some of the same nutrients. Also, contains more dietary fiber and protein than almond milk.

For 100 grams of almond milk and :

Almond Milk (3/8 cup)		(37 tsps)
184	calcium (MG)	330
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	38
67	potassium (MG)	1950

However, almond milk does contain more Vitamin D than by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	282
0.2	dietary fiber (G)	35
0.81	sugar (G)	7.2
0.4	protein (G)	13
0.08	saturated fat (G)	2.5
0	Vitamin C (MG)	0.7
0	Vitamin A (UG)	1483
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	38
0.28	iron (MG)	17
0	thiamin (MG)	0.25
0.01	riboflavin (MG)	0.94
0.07	niacin (MG)	12
0.01	pantothenic acid (MG)	0.89
0	Vitamin B6 (MG)	2.1
1	folate (UG)	28

0.908 | 0.908 | 3.38 Complete Comparison:
vs. Almond Milk

Soybean Oil

Similarity: > 90%

More nutritionally dense than almond milk, soybean oil contains nutrients similar to almond milk, but in smaller amounts overall. Also, soybean oil contains more trans fat and Vitamin E than almond milk.

For 100 grams of almond milk and soybean oil:

Almond Milk (3/8 cup)		Soybean Oil (7 tablespoons)
184	calcium (MG)	0
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	8.2
67	potassium (MG)	0

However, almond milk does contain more dietary fiber, Vitamin D, calcium and potassium than soybean oil by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	884
0.2	dietary fiber (G)	0
0.81	sugar (G)	0
0.4	protein (G)	0
0.08	saturated fat (G)	15
0	trans fat (G)	0.68
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	8.2
0.28	iron (MG)	0.02
0.01	riboflavin (MG)	0
0.07	niacin (MG)	0
0.01	pantothenic acid (MG)	0
1	folate (UG)	0

0.9 | 0.9 | 2.99 Complete Comparison:
Soybean Oil vs. Almond Milk

Olive Oil

Similarity: > 90%

More nutritionally dense than almond milk, olive oil contains nutrients similar to almond milk, but in smaller amounts overall. Also, olive oil contains more Vitamin E than almond milk.

For 100 grams of almond milk and olive oil:

Almond Milk (3/8 cup)		Olive Oil (7 tbsps)
184	calcium (MG)	1
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	14
67	potassium (MG)	1

However, almond milk does contain more dietary fiber, Vitamin D, calcium and potassium than olive oil by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	884
0.2	dietary fiber (G)	0
0.81	sugar (G)	0
0.4	protein (G)	0
0.08	saturated fat (G)	14
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	14
0.28	iron (MG)	0.56
0.01	riboflavin (MG)	0
0.07	niacin (MG)	0
0.01	pantothenic acid (MG)	0
1	folate (UG)	0

0.9 | 0.9 | 3.1 Complete Comparison:
Olive Oil vs. Almond Milk

Almonds

Similarity: 87%

More nutritionally dense than almond milk, almonds are also high in calcium and contains some of the same nutrients. Also, almonds contains more dietary fiber, protein and Vitamin E than almond milk.

For 100 grams of almond milk and almonds:

Almond Milk (3/8 cup)		Almonds (3/4 cup)
184	calcium (MG)	269
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	26
67	potassium (MG)	733

However, almond milk does contain more Vitamin D than almonds by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	579
0.2	dietary fiber (G)	13
0.81	sugar (G)	4.4
0.4	protein (G)	21
0.08	saturated fat (G)	3.8
0	trans fat (G)	0.02
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	26
0.28	iron (MG)	3.7
0	thiamin (MG)	0.21
0.01	riboflavin (MG)	1.1
0.07	niacin (MG)	3.6
0.01	pantothenic acid (MG)	0.47
0	Vitamin B6 (MG)	0.14
1	folate (UG)	44

0.866 | 0.866 | 8.65 Complete Comparison:
Almonds vs. Almond Milk

Cayenne Pepper

Similarity: 86%

More nutritionally dense than almond milk, cayenne pepper is also high in calcium and contains some of the same nutrients. Also, cayenne pepper contains more dietary fiber and protein than almond milk.

For 100 grams of almond milk and cayenne pepper:

Almond Milk (3/8 cup)		Cayenne Pepper (56 tsps)
184	calcium (MG)	148
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	30
67	potassium (MG)	2014

However, almond milk does contain more Vitamin D than cayenne pepper by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	318
0.2	dietary fiber (G)	27
0.81	sugar (G)	10
0.4	protein (G)	12
0.08	saturated fat (G)	3.3
0	Vitamin C (MG)	76
0	Vitamin A (UG)	2081
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	30
0.28	iron (MG)	7.8
0	thiamin (MG)	0.33
0.01	riboflavin (MG)	0.92
0.07	niacin (MG)	8.7
0.01	pantothenic acid (MG)	0
0	Vitamin B6 (MG)	2.5
1	folate (UG)	106

0.861 | 0.861 | 12.64 Complete Comparison:
Cayenne Pepper vs. Almond Milk

Jalapeno

Similarity: 86%

More nutritionally dense than almond milk, jalapeno contains nutrients similar to almond milk, but in smaller amounts overall. Moreover, jalapeno contains more dietary fiber, Vitamin C, Vitamin A, potassium and thiamin than almond milk.

For 100 grams of almond milk and jalapeno:

Almond Milk (3/8 cup)		Jalapeno (about 1 cup)
184	calcium (MG)	12
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	3.6
67	potassium (MG)	248

However, almond milk does contain more Vitamin D, Vitamin E and calcium than jalapeno by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	29
0.2	dietary fiber (G)	2.8
0.81	sugar (G)	4.1
0.4	protein (G)	0.91
0.08	saturated fat (G)	0.09
0	Vitamin C (MG)	119
0	Vitamin A (UG)	54
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	3.6
0.28	iron (MG)	0.25
0	thiamin (MG)	0.04
0.01	riboflavin (MG)	0.07
0.07	niacin (MG)	1.3
0.01	pantothenic acid (MG)	0.32
0	Vitamin B6 (MG)	0.42
1	folate (UG)	27

0.856 | 0.856 | 2.64 Complete Comparison:
Jalapeno vs. Almond Milk

Paprika

Similarity: 85%

More nutritionally dense than almond milk, paprika is also high in calcium and contains some of the same nutrients. Also, paprika contains more dietary fiber and protein than almond milk.

For 100 grams of almond milk and paprika:

Almond Milk (3/8 cup)		Paprika (43 tsps)
184	calcium (MG)	229
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	29
67	potassium (MG)	2280

However, almond milk does contain more Vitamin D than paprika by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	282
0.2	dietary fiber (G)	35
0.81	sugar (G)	10
0.4	protein (G)	14
0.08	saturated fat (G)	2.1
0	Vitamin C (MG)	0.9
0	Vitamin A (UG)	2463
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	29
0.28	iron (MG)	21
0	thiamin (MG)	0.33
0.01	riboflavin (MG)	1.2
0.07	niacin (MG)	10
0.01	pantothenic acid (MG)	2.5
0	Vitamin B6 (MG)	2.1
1	folate (UG)	49

0.848 | 0.848 | 13.17 Complete Comparison:
Paprika vs. Almond Milk

Hazelnut

Similarity: 83%

More nutritionally dense than almond milk, hazelnut is also high in calcium and contains some of the same nutrients. Also, hazelnut contains more dietary fiber and protein than almond milk.

For 100 grams of almond milk and hazelnut:

Almond Milk (3/8 cup)		Hazelnut (3.5 ounces)
184	calcium (MG)	123
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	15
67	potassium (MG)	755

However, almond milk does contain more Vitamin D than hazelnut by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	646
0.2	dietary fiber (G)	9.4
0.81	sugar (G)	4.9
0.4	protein (G)	15
0.08	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	15
0.28	iron (MG)	4.4
0	thiamin (MG)	0.34
0.01	riboflavin (MG)	0.12
0.07	niacin (MG)	2.1
0.01	pantothenic acid (MG)	0.92
0	Vitamin B6 (MG)	0.62
1	folate (UG)	88

0.831 | 0.831 | 7.63 Complete Comparison:
Hazelnut vs. Almond Milk

Chocolate Hazelnut Spread

Similarity: 81%

More nutritionally dense than almond milk, chocolate hazelnut spread is also high in calcium and contains some of the same nutrients. Also, chocolate hazelnut spread contains more dietary fiber and protein than almond milk.

For 100 grams of almond milk and chocolate hazelnut spread:

Almond Milk (3/8 cup)		Chocolate Hazelnut Spread (2.75 servings)
184	calcium (MG)	108
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	5
67	potassium (MG)	407

However, almond milk does contain more Vitamin D than chocolate hazelnut spread by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	539
0.2	dietary fiber (G)	5.4
0.81	sugar (G)	54
0.4	protein (G)	5.4
0.08	saturated fat (G)	28
0	Vitamin A (UG)	1
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	5
0.28	iron (MG)	4.4
0	thiamin (MG)	0.09
0.01	riboflavin (MG)	0.17
0.07	niacin (MG)	0.43
0.01	pantothenic acid (MG)	0.36
0	Vitamin B6 (MG)	0.08
1	folate (UG)	14
0	Vitamin B12 (UG)	0.27

0.814 | 0.814 | 3.84 Complete Comparison:
Chocolate Hazelnut Spread vs. Almond Milk

Oregano

Similarity: 79%

More nutritionally dense than almond milk, oregano is also high in calcium and contains some of the same nutrients. Also, oregano contains more dietary fiber, protein and Vitamin C than almond milk.

For 100 grams of almond milk and oregano:

Almond Milk (3/8 cup)		Oregano (100 tsps)
184	calcium (MG)	1597
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	18
67	potassium (MG)	1260

However, almond milk does contain more Vitamin D than oregano by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	265
0.2	dietary fiber (G)	43
0.81	sugar (G)	4.1
0.4	protein (G)	9
0.08	saturated fat (G)	1.6
0	Vitamin C (MG)	2.3
0	Vitamin A (UG)	85
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	18
0.28	iron (MG)	37
0	thiamin (MG)	0.18
0.01	riboflavin (MG)	0.53
0.07	niacin (MG)	4.6
0.01	pantothenic acid (MG)	0.92
0	Vitamin B6 (MG)	1
1	folate (UG)	237

0.794 | 0.794 | 11.41 Complete Comparison:
Oregano vs. Almond Milk

Collard Greens

Similarity: 78%

More nutritionally dense than almond milk, collard greens are also high in calcium and contains some of the same nutrients. Moreover, collard greens contains more dietary fiber, protein, Vitamin C, Vitamin A and potassium than almond milk.

For 100 grams of almond milk and collard greens:

Almond Milk (3/8 cup)		Collard Greens (2.75 cups)
184	calcium (MG)	232
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	2.3
67	potassium (MG)	213

However, almond milk does contain more Vitamin D and Vitamin E than collard greens by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	32
0.2	dietary fiber (G)	4
0.81	sugar (G)	0.46
0.4	protein (G)	3
0.08	saturated fat (G)	0.06
0	Vitamin C (MG)	35
0	Vitamin A (UG)	251
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	2.3
0.28	iron (MG)	0.47
0	thiamin (MG)	0.05
0.01	riboflavin (MG)	0.13
0.07	niacin (MG)	0.74
0.01	pantothenic acid (MG)	0.27
0	Vitamin B6 (MG)	0.17
1	folate (UG)	129

0.775 | 0.775 | 3.86 Complete Comparison:
Collard Greens vs. Almond Milk

Granola

Similarity: 77%

More nutritionally dense than almond milk, granola is also high in calcium and contains some of the same nutrients. Also, granola contains more dietary fiber and protein than almond milk.

For 100 grams of almond milk and granola:

Almond Milk (3/8 cup)		Granola (7/8 cup)
184	calcium (MG)	76
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	11
67	potassium (MG)	539

However, almond milk does contain more Vitamin D than granola by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	489
0.2	dietary fiber (G)	8.9
0.81	sugar (G)	20
0.4	protein (G)	14
0.08	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	11
0.28	iron (MG)	4
0	thiamin (MG)	0.55
0.01	riboflavin (MG)	0.35
0.07	niacin (MG)	2.7
0.01	pantothenic acid (MG)	0.75
0	Vitamin B6 (MG)	0.37
1	folate (UG)	84

0.772 | 0.772 | 7.62 Complete Comparison:
Granola vs. Almond Milk

seafood

Shrimp

Similarity: 80%

More nutritionally dense than almond milk, shrimp is also high in calcium and contains some of the same nutrients. Moreover, shrimp contains more protein, Vitamin A, potassium and thiamin than almond milk.

For 100 grams of almond milk and shrimp:

Almond Milk (3/8 cup)		Shrimp (17 medium)
184	calcium (MG)	54
41	Vitamin D (IU)	2
6.3	Vitamin E (MG)	1.3
67	potassium (MG)	113

However, almond milk does contain more dietary fiber, Vitamin D and Vitamin E than shrimp by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	71
0.2	dietary fiber (G)	0
0.81	sugar (G)	0
0.4	protein (G)	14
0.08	saturated fat (G)	0.26
0	trans fat (G)	0.02
0	Vitamin A (UG)	54
41	Vitamin D (IU)	2
6.3	Vitamin E (MG)	1.3
0.28	iron (MG)	0.21
0	thiamin (MG)	0.02
0.01	riboflavin (MG)	0.02
0.07	niacin (MG)	1.8
0.01	pantothenic acid (MG)	0.31
0	Vitamin B6 (MG)	0.16
1	folate (UG)	19
0	Vitamin B12 (UG)	1.1

0.795 | 0.795 | 2.56 Complete Comparison:
Shrimp vs. Almond Milk

Trout

Similarity: 72%

More nutritionally dense than almond milk, trout contains nutrients similar to almond milk, but in smaller amounts overall. Also, trout contains more protein, Vitamin C and Vitamin A than almond milk.

For 100 grams of almond milk and trout:

Almond Milk (3/8 cup)		Trout (3/4 cup)
184	calcium (MG)	31
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	3.3
67	potassium (MG)	463

However, almond milk does contain more dietary fiber, Vitamin D, Vitamin E and calcium than trout by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	205
0.2	dietary fiber (G)	0
0.81	sugar (G)	0.04
0.4	protein (G)	24
0.08	saturated fat (G)	2.2
0	Vitamin C (MG)	3.4
0	Vitamin A (UG)	87
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	3.3
0.28	iron (MG)	0.39
0	thiamin (MG)	0.14
0.01	riboflavin (MG)	0.11
0.07	niacin (MG)	6.8
0.01	pantothenic acid (MG)	0
0	Vitamin B6 (MG)	0.38
1	folate (UG)	12
0	Vitamin B12 (UG)	4.5

0.718 | 0.718 | 4.58 Complete Comparison:
Trout vs. Almond Milk

Crab Meat

Similarity: 71%

More nutritionally dense than almond milk, crab meat is also high in calcium and contains some of the same nutrients. Moreover, crab meat contains more protein, Vitamin C, potassium and thiamin than almond milk.

For 100 grams of almond milk and crab meat:

Almond Milk (3/8 cup)		Crab Meat (3/4 cup)
184	calcium (MG)	91
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	1.8
67	potassium (MG)	259

However, almond milk does contain more dietary fiber, Vitamin D and Vitamin E than crab meat by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	83
0.2	dietary fiber (G)	0
0.81	sugar (G)	0
0.4	protein (G)	18
0.08	saturated fat (G)	0.2
0	trans fat (G)	0.01
0	Vitamin C (MG)	3.3
0	Vitamin A (UG)	1
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	1.8
0.28	iron (MG)	0.5
0	thiamin (MG)	0.02
0.01	riboflavin (MG)	0.09
0.07	niacin (MG)	2.7
0.01	pantothenic acid (MG)	1
0	Vitamin B6 (MG)	0.16
1	folate (UG)	51
0	Vitamin B12 (UG)	3.3

0.71 | 0.71 | 4.38 Complete Comparison:
Crab Meat vs. Almond Milk

other

Margarine

Similarity: > 90%

More nutritionally dense than almond milk, margarine contains nutrients similar to almond milk, but in smaller amounts overall. Also, margarine contains more trans fat, Vitamin A and Vitamin E than almond milk.

For 100 grams of almond milk and margarine:

Almond Milk (3/8 cup)		Margarine (7 tbsps)
184	calcium (MG)	3
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	9
67	potassium (MG)	18

However, almond milk does contain more dietary fiber, Vitamin D, calcium and potassium than margarine by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	717
0.2	dietary fiber (G)	0
0.81	sugar (G)	0
0.4	protein (G)	0.16
0.08	saturated fat (G)	15
0	trans fat (G)	15
0	Vitamin C (MG)	0.2
0	Vitamin A (UG)	819
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	9
0.28	iron (MG)	0.06
0	thiamin (MG)	0.01
0.01	riboflavin (MG)	0.04
0.07	niacin (MG)	0.02
0.01	pantothenic acid (MG)	0
0	Vitamin B6 (MG)	0.01
1	folate (UG)	1
0	Vitamin B12 (UG)	0.1

0.903 | 0.903 | 4.09 Complete Comparison:
Margarine vs. Almond Milk

Vegetable Oil

Similarity: > 90%

More nutritionally dense than almond milk, vegetable oil contains nutrients similar to almond milk, but in smaller amounts overall.

For 100 grams of almond milk and vegetable oil:

Almond Milk (3/8 cup)		Vegetable Oil (7 tablespoons)
184	calcium (MG)	0
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	3.8
67	potassium (MG)	0

However, almond milk does contain more dietary fiber, Vitamin D, Vitamin E, calcium and iron than vegetable oil by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	862
0.2	dietary fiber (G)	0
0.81	sugar (G)	0
0.4	protein (G)	0
0.08	saturated fat (G)	8.2
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	3.8
0.28	iron (MG)	0
0.01	riboflavin (MG)	0
0.07	niacin (MG)	0
0.01	pantothenic acid (MG)	0
1	folate (UG)	0

0.9 | 0.9 | 1.96 Complete Comparison:
Vegetable Oil vs. Almond Milk

Canola Oil

Similarity: > 90%

More nutritionally dense than almond milk, canola oil contains nutrients similar to almond milk, but in smaller amounts overall. Also, canola oil contains more trans fat and Vitamin E than almond milk.

For 100 grams of almond milk and canola oil:

Almond Milk (3/8 cup)		Canola Oil (7 tbsps)
184	calcium (MG)	0
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	22
67	potassium (MG)	0

However, almond milk does contain more dietary fiber, Vitamin D, calcium, iron and potassium than canola oil by weight.

Here is a comparison of the rest of nutrients:

15	calories (KCAL)	884
0.2	dietary fiber (G)	0
0.81	sugar (G)	0
0.4	protein (G)	0
0.08	saturated fat (G)	6.5
0	trans fat (G)	0.77
41	Vitamin D (IU)	0
6.3	Vitamin E (MG)	22
0.28	iron (MG)	0
0.01	riboflavin (MG)	0
0.07	niacin (MG)	0
0.01	pantothenic acid (MG)	0
1	folate (UG)	0

0.9 | 0.9 | 2.44 Complete Comparison:
Canola Oil vs. Almond Milk

Other Nutritional Substitutes

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