How many calories are in one cup of almonds?

Almonds have 828 calories per cup or 579 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

How much protein is in one cup of almonds?

An excellent source of protein, a single cup of Almonds contains 60% of recommended daily values or 30.2 grams of protein. However, the protein in almonds is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in almonds?

Almonds are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, riboflavin, niacin and Vitamin E. It also contains significant amounts of thiamin and Vitamin B6.

Does almonds contain antioxidants?

Almonds contain a couple of healthy phytonutrients and antioxidants, specifically flavonoid isorhamnetin, kaempferol and quercetin.

What's similar to almonds in cooking?

Pistachio, walnut, hazelnut, pecan and pine nut are similar to, or commonly paired with almonds in cooking and recipes.

Vegan Food with Nutrition Similar to Almonds

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Summary
Similar nuts
Similar plants

Almonds source

Similar to Almonds

A common and very nutrient dense nut, almonds are an excellent source of dietary fiber, protein, Vitamin E, calcium, iron, potassium and riboflavin. One cup of almonds contains about 828 calories.

Several foods are similar nutritionally to almonds, including granola and hazelnut. Other similar foods include cayenne pepper, paprika and dijon mustard.

We compared the key nutrients in almonds (dietary fiber, protein, Vitamin E, calcium, iron, potassium and riboflavin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Granola, Hazelnut, Pine Nut, Pecan, Brazil Nut, Pistachio, Peanuts, Wheat Germ, Walnut, Sunflower Seeds, Mung Bean, , Oats, Cashews, Cornmeal, Soy Flour

plants and vegetables: Cayenne Pepper, Paprika, Dijon Mustard, Spirulina

The details of the top vegan 20 foods most nutritionally similar to almonds are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to almonds. Granola, hazelnut, pine nut, pecan and brazil nut are all high in dietary fiber, protein, Vitamin E, calcium, iron, potassium and or riboflavin.

Granola

Similarity: > 95%

Granola is high in many of the same nutrients as almonds, including dietary fiber, protein, Vitamin E and calcium. Moreover, granola contains more Vitamin C, thiamin, Vitamin B6 and folate than almonds.

For 100 grams of almonds and granola:

Almonds (3/4 cup)		Granola (7/8 cup)
13	dietary fiber (G)	8.9
21	protein (G)	14
26	Vitamin E (MG)	11
269	calcium (MG)	76
3.7	iron (MG)	4
733	potassium (MG)	539
1.1	riboflavin (MG)	0.35

However, almonds does contain more niacin than granola by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	489
4.4	sugar (G)	20
3.8	saturated fat (G)	4
0.02	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
26	Vitamin E (MG)	11
0.21	thiamin (MG)	0.55
3.6	niacin (MG)	2.7
0.47	pantothenic acid (MG)	0.75
0.14	Vitamin B6 (MG)	0.37
44	folate (UG)	84

0.967 | 0.967 | 7.62 Complete Comparison:
Granola vs. Almonds

Hazelnut

Similarity: > 95%

Hazelnut is high in many of the same nutrients as almonds, including dietary fiber, protein, Vitamin E and calcium. Moreover, hazelnut contains more Vitamin C, thiamin, pantothenic acid, Vitamin B6 and folate than almonds.

For 100 grams of almonds and hazelnut:

Almonds (3/4 cup)		Hazelnut (3.5 ounces)
13	dietary fiber (G)	9.4
21	protein (G)	15
26	Vitamin E (MG)	15
269	calcium (MG)	123
3.7	iron (MG)	4.4
733	potassium (MG)	755
1.1	riboflavin (MG)	0.12

However, almonds does contain more riboflavin and niacin than hazelnut by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	646
4.4	sugar (G)	4.9
3.8	saturated fat (G)	4.5
0.02	trans fat (G)	0
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
26	Vitamin E (MG)	15
0.21	thiamin (MG)	0.34
3.6	niacin (MG)	2.1
0.47	pantothenic acid (MG)	0.92
0.14	Vitamin B6 (MG)	0.62
44	folate (UG)	88

0.954 | 0.954 | 7.63 Complete Comparison:
Hazelnut vs. Almonds

Pine Nut

Similarity: > 90%

Pine nut is high in many of the same nutrients as almonds, including dietary fiber, protein, Vitamin E and iron. Also, pine nut contains more Vitamin C and thiamin than almonds.

For 100 grams of almonds and pine nut:

Almonds (3/4 cup)		Pine Nut (3/4 cup)
13	dietary fiber (G)	3.7
21	protein (G)	14
26	Vitamin E (MG)	9.3
269	calcium (MG)	16
3.7	iron (MG)	5.5
733	potassium (MG)	597
1.1	riboflavin (MG)	0.23

However, almonds does contain more calcium and riboflavin than pine nut by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	673
4.4	sugar (G)	3.6
3.8	saturated fat (G)	4.9
0.02	trans fat (G)	0
0	Vitamin C (MG)	0.8
0	Vitamin A (UG)	1
26	Vitamin E (MG)	9.3
0.21	thiamin (MG)	0.36
3.6	niacin (MG)	4.4
0.47	pantothenic acid (MG)	0.31
0.14	Vitamin B6 (MG)	0.09
44	folate (UG)	34

0.922 | 0.922 | 8.15 Complete Comparison:
Pine Nut vs. Almonds

Pecan

Similarity: 83%

Pecan is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Also, pecan contains more Vitamin C, thiamin and Vitamin B6 than almonds.

For 100 grams of almonds and pecan:

Almonds (3/4 cup)		Pecan (7/8 cup)
13	dietary fiber (G)	9.6
21	protein (G)	9.2
26	Vitamin E (MG)	1.4
269	calcium (MG)	70
3.7	iron (MG)	2.5
733	potassium (MG)	410
1.1	riboflavin (MG)	0.13

However, almonds does contain more Vitamin E, riboflavin and niacin than pecan by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	691
4.4	sugar (G)	4
3.8	saturated fat (G)	6.2
0.02	trans fat (G)	0
0	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
26	Vitamin E (MG)	1.4
0.21	thiamin (MG)	0.66
3.6	niacin (MG)	1.2
0.47	pantothenic acid (MG)	0.86
0.14	Vitamin B6 (MG)	0.21
44	folate (UG)	22

0.832 | 0.832 | 6.12 Complete Comparison:
Pecan vs. Almonds

Brazil Nut

Similarity: 83%

Brazil nut is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Also, brazil nut contains more Vitamin C and thiamin than almonds.

For 100 grams of almonds and brazil nut:

Almonds (3/4 cup)		Brazil Nut (3/4 cup)
13	dietary fiber (G)	7.5
21	protein (G)	14
26	Vitamin E (MG)	5.7
269	calcium (MG)	160
3.7	iron (MG)	2.4
733	potassium (MG)	659
1.1	riboflavin (MG)	0.04

However, almonds does contain more Vitamin E, riboflavin and niacin than brazil nut by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	659
4.4	sugar (G)	2.3
3.8	saturated fat (G)	16
0.02	trans fat (G)	0
0	Vitamin C (MG)	0.7
26	Vitamin E (MG)	5.7
0.21	thiamin (MG)	0.62
3.6	niacin (MG)	0.3
0.47	pantothenic acid (MG)	0.18
0.14	Vitamin B6 (MG)	0.1
44	folate (UG)	22

0.826 | 0.826 | 7.9 Complete Comparison:
Brazil Nut vs. Almonds

Pistachio

Similarity: 81%

Pistachio is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Moreover, pistachio contains more Vitamin C, Vitamin A, thiamin and Vitamin B6 than almonds.

For 100 grams of almonds and pistachio:

Almonds (3/4 cup)		Pistachio (7/8 cup)
13	dietary fiber (G)	10
21	protein (G)	21
26	Vitamin E (MG)	2.2
269	calcium (MG)	107
3.7	iron (MG)	4
733	potassium (MG)	1007
1.1	riboflavin (MG)	0.23

However, almonds does contain more Vitamin E, riboflavin and niacin than pistachio by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	572
4.4	sugar (G)	7.7
3.8	saturated fat (G)	5.6
0.02	trans fat (G)	0
0	Vitamin C (MG)	3
0	Vitamin A (UG)	13
26	Vitamin E (MG)	2.2
0.21	thiamin (MG)	0.7
3.6	niacin (MG)	1.4
0.47	pantothenic acid (MG)	0.51
0.14	Vitamin B6 (MG)	1.1
44	folate (UG)	51

0.808 | 0.808 | 7.29 Complete Comparison:
Pistachio vs. Almonds

Peanuts

Similarity: 81%

Peanuts are high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and potassium. Moreover, peanuts contains more niacin, pantothenic acid, Vitamin B6 and folate than almonds.

For 100 grams of almonds and peanuts:

Almonds (3/4 cup)		Peanuts (5/8 cup)
13	dietary fiber (G)	8.4
21	protein (G)	24
26	Vitamin E (MG)	4.9
269	calcium (MG)	58
3.7	iron (MG)	1.6
733	potassium (MG)	634
1.1	riboflavin (MG)	0.2

However, almonds does contain more Vitamin E, iron and riboflavin than peanuts by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	587
4.4	sugar (G)	4.9
3.8	saturated fat (G)	7.7
0.02	trans fat (G)	0.03
26	Vitamin E (MG)	4.9
0.21	thiamin (MG)	0.15
3.6	niacin (MG)	14
0.47	pantothenic acid (MG)	1
0.14	Vitamin B6 (MG)	0.47
44	folate (UG)	97

0.805 | 0.805 | 7.45 Complete Comparison:
Peanuts vs. Almonds

Wheat Germ

Similarity: 81%

Wheat germ is high in many of the same nutrients as almonds, including dietary fiber, protein, iron and potassium. Moreover, wheat germ contains more thiamin, niacin, pantothenic acid, Vitamin B6 and folate than almonds.

For 100 grams of almonds and wheat germ:

Almonds (3/4 cup)		Wheat Germ (7/8 cup)
13	dietary fiber (G)	13
21	protein (G)	23
26	Vitamin E (MG)	0
269	calcium (MG)	39
3.7	iron (MG)	6.3
733	potassium (MG)	892
1.1	riboflavin (MG)	0.5

However, almonds does contain more Vitamin E and calcium than wheat germ by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	360
4.4	sugar (G)	0
3.8	saturated fat (G)	1.7
0.02	trans fat (G)	0
26	Vitamin E (MG)	0
0.21	thiamin (MG)	1.9
3.6	niacin (MG)	6.8
0.47	pantothenic acid (MG)	2.3
0.14	Vitamin B6 (MG)	1.3
44	folate (UG)	281

0.805 | 0.805 | 11.17 Complete Comparison:
Wheat Germ vs. Almonds

Walnut

Similarity: 80%

Walnut is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Moreover, walnut contains more Vitamin C, thiamin, Vitamin B6 and folate than almonds.

For 100 grams of almonds and walnut:

Almonds (3/4 cup)		Walnut (7/8 cup)
13	dietary fiber (G)	6.7
21	protein (G)	15
26	Vitamin E (MG)	0.7
269	calcium (MG)	98
3.7	iron (MG)	2.9
733	potassium (MG)	441
1.1	riboflavin (MG)	0.15

However, almonds does contain more Vitamin E, riboflavin and niacin than walnut by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	654
4.4	sugar (G)	2.6
3.8	saturated fat (G)	6.1
0.02	trans fat (G)	0
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
26	Vitamin E (MG)	0.7
0.21	thiamin (MG)	0.34
3.6	niacin (MG)	1.1
0.47	pantothenic acid (MG)	0.57
0.14	Vitamin B6 (MG)	0.54
44	folate (UG)	98

0.804 | 0.804 | 6.28 Complete Comparison:
Walnut vs. Almonds

Sunflower Seeds

Similarity: 79%

Sunflower seeds are high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Moreover, sunflower seeds contains more Vitamin C, thiamin, pantothenic acid and Vitamin B6 than almonds.

For 100 grams of almonds and sunflower seeds:

Almonds (3/4 cup)		Sunflower Seeds (3/4 cup)
13	dietary fiber (G)	12
21	protein (G)	17
26	Vitamin E (MG)	0
269	calcium (MG)	57
3.7	iron (MG)	6.8
733	potassium (MG)	491
1.1	riboflavin (MG)	0.29

However, almonds does contain more Vitamin E and riboflavin than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	619
4.4	sugar (G)	0
3.8	saturated fat (G)	6
0.02	trans fat (G)	0
0	Vitamin C (MG)	1.4
26	Vitamin E (MG)	0
0.21	thiamin (MG)	0.33
3.6	niacin (MG)	4.2
0.47	pantothenic acid (MG)	7.1
0.14	Vitamin B6 (MG)	0.81
44	folate (UG)	238

0.789 | 0.789 | 8.9 Complete Comparison:
Sunflower Seeds vs. Almonds

Mung Bean

Similarity: 79%

Mung bean is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Moreover, mung bean contains more Vitamin C, Vitamin A, thiamin, pantothenic acid and Vitamin B6 than almonds.

For 100 grams of almonds and mung bean:

Almonds (3/4 cup)		Mung Bean (1/2 cup)
13	dietary fiber (G)	16
21	protein (G)	24
26	Vitamin E (MG)	0.51
269	calcium (MG)	132
3.7	iron (MG)	6.7
733	potassium (MG)	1246
1.1	riboflavin (MG)	0.23

However, almonds does contain more Vitamin E, riboflavin and niacin than mung bean by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	347
4.4	sugar (G)	6.6
3.8	saturated fat (G)	0.35
0.02	trans fat (G)	0
0	Vitamin C (MG)	4.8
0	Vitamin A (UG)	6
26	Vitamin E (MG)	0.51
0.21	thiamin (MG)	0.62
3.6	niacin (MG)	2.3
0.47	pantothenic acid (MG)	1.9
0.14	Vitamin B6 (MG)	0.38
44	folate (UG)	625

0.786 | 0.786 | 7.63 Complete Comparison:
Mung Bean vs. Almonds

Similarity: 78%

is high in many of the same nutrients as almonds, including dietary fiber, protein, iron and potassium. Also, contains more Vitamin A, thiamin and Vitamin B6 than almonds.

For 100 grams of almonds and :

Almonds (3/4 cup)		(5/8 cup)
13	dietary fiber (G)	7.3
21	protein (G)	9.4
26	Vitamin E (MG)	0.49
269	calcium (MG)	7
3.7	iron (MG)	2.7
733	potassium (MG)	287
1.1	riboflavin (MG)	0.2

A higher water content, is less nutritionally dense than almonds. Almonds does contain more Vitamin E, calcium and riboflavin than by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	365
4.4	sugar (G)	0.64
3.8	saturated fat (G)	0.67
0.02	trans fat (G)	0
0	Vitamin A (UG)	11
26	Vitamin E (MG)	0.49
0.21	thiamin (MG)	0.39
3.6	niacin (MG)	3.6
0.47	pantothenic acid (MG)	0.42
0.14	Vitamin B6 (MG)	0.62
44	folate (UG)	19

0.78 | 0.78 | 0 Complete Comparison:
vs. Almonds

Oats

Similarity: 78%

Oats are high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Also, oats contains more thiamin and pantothenic acid than almonds.

For 100 grams of almonds and oats:

Almonds (3/4 cup)		Oats (5/8 cup)
13	dietary fiber (G)	11
21	protein (G)	17
26	Vitamin E (MG)	0
269	calcium (MG)	54
3.7	iron (MG)	4.7
733	potassium (MG)	429
1.1	riboflavin (MG)	0.14

However, almonds does contain more Vitamin E, riboflavin and niacin than oats by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	389
4.4	sugar (G)	0
3.8	saturated fat (G)	1.2
0.02	trans fat (G)	0
26	Vitamin E (MG)	0
0.21	thiamin (MG)	0.76
3.6	niacin (MG)	0.96
0.47	pantothenic acid (MG)	1.3
0.14	Vitamin B6 (MG)	0.12
44	folate (UG)	56

0.777 | 0.777 | 6.04 Complete Comparison:
Oats vs. Almonds

Cashews

Similarity: 77%

Cashews are high in many of the same nutrients as almonds, including dietary fiber, protein, iron and potassium. Also, cashews contains more thiamin and Vitamin B6 than almonds.

For 100 grams of almonds and cashews:

Almonds (3/4 cup)		Cashews (3.5 ounces)
13	dietary fiber (G)	3.3
21	protein (G)	18
26	Vitamin E (MG)	0.9
269	calcium (MG)	37
3.7	iron (MG)	6.7
733	potassium (MG)	660
1.1	riboflavin (MG)	0.06

However, almonds does contain more Vitamin E, calcium, riboflavin and niacin than cashews by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	553
4.4	sugar (G)	5.9
3.8	saturated fat (G)	7.8
0.02	trans fat (G)	0
0	Vitamin C (MG)	0.5
26	Vitamin E (MG)	0.9
0.21	thiamin (MG)	0.42
3.6	niacin (MG)	1.1
0.47	pantothenic acid (MG)	0.86
0.14	Vitamin B6 (MG)	0.42
44	folate (UG)	25

0.773 | 0.773 | 7.58 Complete Comparison:
Cashews vs. Almonds

Cornmeal

Similarity: 77%

Cornmeal is high in many of the same nutrients as almonds, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more thiamin and Vitamin B6 than almonds.

For 100 grams of almonds and cornmeal:

Almonds (3/4 cup)		Cornmeal (7/8 cup)
13	dietary fiber (G)	9.4
21	protein (G)	9.9
26	Vitamin E (MG)	0.37
269	calcium (MG)	6
3.7	iron (MG)	3
733	potassium (MG)	322
1.1	riboflavin (MG)	0.09

A higher water content, cornmeal is less nutritionally dense than almonds. Almonds does contain more Vitamin E, calcium, riboflavin and niacin than cornmeal by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	384
4.4	sugar (G)	1.6
3.8	saturated fat (G)	1
0.02	trans fat (G)	0
26	Vitamin E (MG)	0.37
0.21	thiamin (MG)	0.3
3.6	niacin (MG)	2.5
0.47	pantothenic acid (MG)	0.6
0.14	Vitamin B6 (MG)	0.59
44	folate (UG)	34

0.771 | 0.771 | 4.2 Complete Comparison:
Cornmeal vs. Almonds

Soy Flour

Similarity: 77%

Soy flour is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Moreover, soy flour contains more thiamin, pantothenic acid, Vitamin B6 and folate than almonds.

For 100 grams of almonds and soy flour:

Almonds (3/4 cup)		Soy Flour (1.25 cup)
13	dietary fiber (G)	16
21	protein (G)	50
26	Vitamin E (MG)	0.55
269	calcium (MG)	285
3.7	iron (MG)	8.2
733	potassium (MG)	2090
1.1	riboflavin (MG)	0.28

However, almonds does contain more Vitamin E and riboflavin than soy flour by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	372
4.4	sugar (G)	9.3
3.8	saturated fat (G)	1.3
0.02	trans fat (G)	0
0	Vitamin A (UG)	2
26	Vitamin E (MG)	0.55
0.21	thiamin (MG)	1.1
3.6	niacin (MG)	3
0.47	pantothenic acid (MG)	1.6
0.14	Vitamin B6 (MG)	1.1
44	folate (UG)	289

0.766 | 0.766 | 11.51 Complete Comparison:
Soy Flour vs. Almonds

plants and vegetables

Several plants and vegetables offer similar nutrients to almonds including cayenne pepper, paprika, dijon mustard and spirulina.

Cayenne Pepper

Similarity: > 90%

Cayenne pepper is high in many of the same nutrients as almonds, including dietary fiber, protein, Vitamin E and calcium. Moreover, cayenne pepper contains more Vitamin C, Vitamin A, thiamin and niacin than almonds.

For 100 grams of almonds and cayenne pepper:

Almonds (3/4 cup)		Cayenne Pepper (56 tsps)
13	dietary fiber (G)	27
21	protein (G)	12
26	Vitamin E (MG)	30
269	calcium (MG)	148
3.7	iron (MG)	7.8
733	potassium (MG)	2014
1.1	riboflavin (MG)	0.92

However, almonds does contain more pantothenic acid than cayenne pepper by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	318
4.4	sugar (G)	10
3.8	saturated fat (G)	3.3
0.02	trans fat (G)	0
0	Vitamin C (MG)	76
0	Vitamin A (UG)	2081
26	Vitamin E (MG)	30
0.21	thiamin (MG)	0.33
3.6	niacin (MG)	8.7
0.47	pantothenic acid (MG)	0
0.14	Vitamin B6 (MG)	2.5
44	folate (UG)	106

0.895 | 0.895 | 12.64 Complete Comparison:
Cayenne Pepper vs. Almonds

Paprika

Similarity: 87%

Paprika is high in many of the same nutrients as almonds, including dietary fiber, protein, Vitamin E and calcium. Moreover, paprika contains more Vitamin C, Vitamin A, thiamin and niacin than almonds.

For 100 grams of almonds and paprika:

Almonds (3/4 cup)		Paprika (43 tsps)
13	dietary fiber (G)	35
21	protein (G)	14
26	Vitamin E (MG)	29
269	calcium (MG)	229
3.7	iron (MG)	21
733	potassium (MG)	2280
1.1	riboflavin (MG)	1.2

However, almonds does contain more than paprika by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	282
4.4	sugar (G)	10
3.8	saturated fat (G)	2.1
0.02	trans fat (G)	0
0	Vitamin C (MG)	0.9
0	Vitamin A (UG)	2463
26	Vitamin E (MG)	29
0.21	thiamin (MG)	0.33
3.6	niacin (MG)	10
0.47	pantothenic acid (MG)	2.5
0.14	Vitamin B6 (MG)	2.1
44	folate (UG)	49

0.867 | 0.867 | 13.17 Complete Comparison:
Paprika vs. Almonds

Dijon Mustard

Similarity: 84%

Dijon mustard is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, thiamin, niacin, Vitamin B6 and folate than almonds.

For 100 grams of almonds and dijon mustard:

Almonds (3/4 cup)		Dijon Mustard (50 tsps)
13	dietary fiber (G)	12
21	protein (G)	26
26	Vitamin E (MG)	5.1
269	calcium (MG)	266
3.7	iron (MG)	9.2
733	potassium (MG)	738
1.1	riboflavin (MG)	0.26

However, almonds does contain more Vitamin E and riboflavin than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	508
4.4	sugar (G)	6.8
3.8	saturated fat (G)	2
0.02	trans fat (G)	0
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
26	Vitamin E (MG)	5.1
0.21	thiamin (MG)	0.81
3.6	niacin (MG)	4.7
0.47	pantothenic acid (MG)	0.81
0.14	Vitamin B6 (MG)	0.4
44	folate (UG)	162

0.844 | 0.844 | 10.48 Complete Comparison:
Dijon Mustard vs. Almonds

Spirulina

Similarity: 81%

Spirulina is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Moreover, spirulina contains more Vitamin C, Vitamin A, thiamin, niacin and pantothenic acid than almonds.

For 100 grams of almonds and spirulina:

Almonds (3/4 cup)		Spirulina (14 tbsps)
13	dietary fiber (G)	3.6
21	protein (G)	57
26	Vitamin E (MG)	5
269	calcium (MG)	120
3.7	iron (MG)	29
733	potassium (MG)	1363
1.1	riboflavin (MG)	3.7

However, almonds does contain more Vitamin E than spirulina by weight.

Here is a comparison of the rest of nutrients:

579	calories (KCAL)	290
4.4	sugar (G)	3.1
3.8	saturated fat (G)	2.7
0.02	trans fat (G)	0
0	Vitamin C (MG)	10
0	Vitamin A (UG)	29
26	Vitamin E (MG)	5
0.21	thiamin (MG)	2.4
3.6	niacin (MG)	13
0.47	pantothenic acid (MG)	3.5
0.14	Vitamin B6 (MG)	0.36
44	folate (UG)	94

0.809 | 0.809 | 10.32 Complete Comparison:
Spirulina vs. Almonds

Other Nutritional Substitutes

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