Almond Milk vs. Almonds

Nutrition comparison of Almond Milk and Almonds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almond milk versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almond milk and almonds:

  • Both almonds and almond milk are high in calcium.
  • Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Almond is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
  • Almond milk has 15.4 times less carbohydrates than almond.
  • Almond milk has signficantly less saturated fat than almond.
Detailed nutritional comparison of almond milk and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Almond Milk src
Image of Almonds src

Here's an infographic summarizing the nutritional differences between almond milk and almonds. marks particularly rich nutrients.


Calories and Carbs

calories

Almond is high in calories and almond milk has 97% less calories than almond - almond has 579 calories per 100 grams and almond milk has 15 calories.

For macronutrient ratios, almond milk is lighter in protein, heavier in carbs and lighter in fat compared to almonds per calorie. Almond milk has a macronutrient ratio of 10:33:57 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Milk Almonds
Protein 10% 14%
Carbohydrates 33% 14%
Fat 57% 72%
Alcohol ~ ~

carbohydrates

Almond milk has 15.4 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.

dietary fiber

Almond is an excellent source of dietary fiber and it has 61 times more dietary fiber than almond milk - almond has 12.5g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.

sugar

Almonds and almond milk contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and almond milk has 0.81g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 51 times more protein than almond milk - almond has 21.2g of protein per 100 grams and almond milk has 0.4g of protein.

Fat

saturated fat

Almond milk has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.

trans fat

Both almonds and almond milk are low in trans fat - almond has 0.02g of trans fat per 100 grams and almond milk does not contain significant amounts.

Vitamins

Vitamin A

Almonds and almond milk contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.

Vitamin D

Almond milk has more Vitamin D than almond - almond milk has 41iu 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 305% more Vitamin E than almond milk - almond has 25.6mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.

The B Vitamins

Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Almond Milk Almonds
Thiamin ~ 0.205 MG
Riboflavin 0.01 MG 1.138 MG
Niacin 0.07 MG 3.618 MG
Pantothenic acid 0.01 MG 0.471 MG
Vitamin B6 ~ 0.137 MG
Folate 1 UG 44 UG

Minerals

calcium

Both almonds and almond milk are high in calcium. Almond has 46% more calcium than almond milk - almond has 269mg of calcium per 100 grams and almond milk has 184mg of calcium.

iron

Almond is an excellent source of iron and it has 12 times more iron than almond milk - almond has 3.7mg of iron per 100 grams and almond milk has 0.28mg of iron.

potassium

Almond is an excellent source of potassium and it has 994% more potassium than almond milk - almond has 733mg of potassium per 100 grams and almond milk has 67mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than almond milk per 100 grams.

Almond Milk Almonds
other omega 6 ~ 0.002 G
linoleic acid 0.252 G 12.324 G
Total 0.252 G 12.326 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Almond Milk or Almonds .

Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Almonds (Nuts, almonds) .

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FAQ

Does almonds or almond milk contain more calories in 100 grams?
Almond is high in calories and almond milk has 100% less calories than almond - almond has 579 calories in 100g and almond milk has 15 calories.

Does almonds or almond milk have more carbohydrates?
By weight, almond milk has 15.4 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and almond milk has 1.3g of carbohydrates.

Does almonds or almond milk contain more calcium?
Both almonds and almond milk are high in calcium. Almond has 50% more calcium than almond milk - almond has 269mg of calcium in 100 grams and almond milk has 184mg of calcium.

Does almonds or almond milk contain more iron?
Almond is an abundant source of iron and it has 12 times more iron than almond milk - almond has 3.7mg of iron in 100 grams and almond milk has 0.28mg of iron.

Does almonds or almond milk contain more potassium?
Almond is a rich source of potassium and it has 990% more potassium than almond milk - almond has 733mg of potassium in 100 grams and almond milk has 67mg of potassium.