Apple vs. Almonds

Nutrition comparison of Apple and Almonds


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

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

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

  • Both almonds and apple are high in dietary fiber.
  • Almond has 58% less sugar than apple.
  • Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Almond is an excellent source of Vitamin E, calcium, iron, potassium and protein.
  • Apple has signficantly less saturated fat than almond.
Detailed nutritional comparison of apple 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Almonds src

Calories and Carbs

calories

Almond is high in calories and apple has 91% less calories than almond - almond has 579 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Apple has a macronutrient ratio of 2:96:3 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Almonds
Protein 2% 14%
Carbohydrates 96% 14%
Fat 3% 73%
Alcohol ~ ~

carbohydrates

Apple has 36% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both almonds and apple are high in dietary fiber. Almond has 421% more dietary fiber than apple - almond has 12.5g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Almond has 58% less sugar than apple - almond has 4.4g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 80 times more protein than apple - almond has 21.2g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Apple has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Apple has more Vitamin C than almond - apple has 4.6mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Apple and almonds contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 141 times more Vitamin E than apple - almond has 25.6mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Apple and almonds contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

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

Apple Almonds
Thiamin 0.017 MG 0.205 MG
Riboflavin 0.026 MG 1.138 MG
Niacin 0.091 MG 3.618 MG
Pantothenic acid 0.061 MG 0.471 MG
Vitamin B6 0.041 MG 0.137 MG
Folate 3 UG 44 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 43 times more calcium than apple - almond has 269mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Almond is an excellent source of iron and it has 29 times more iron than apple - almond has 3.7mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Almond is an excellent source of potassium and it has 585% more potassium than apple - almond has 733mg of potassium per 100 grams and apple has 107mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, almond has more kaempferol and isorhamnetin than apple per 100 grams, however, apple contains more quercetin than almond per 100 grams.

Apple Almonds
luteolin 0.12 mg ~
kaempferol 0.14 mg 0.39 mg
Quercetin 4.01 mg 0.36 mg
isorhamnetin ~ 2.64 mg

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,

Apple Almonds
beta-carotene 27 UG 1 UG
lutein + zeaxanthin 29 UG 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both apple and almonds contain small amounts of alpha linoleic acid (ALA).

Apple Almonds
alpha linoleic acid 0.009 G 0.003 G
Total 0.009 G 0.003 G

omega 6s

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

Apple Almonds
linoleic acid 0.043 G 12.324 G
other omega 6 ~ 0.002 G
Total 0.043 G 12.326 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Almonds (Nuts, almonds) .

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G Water G
G Starch G
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FAQ

Does almonds or apple contain more calories in 100 grams?
Almond is high in calories and apple has 90% less calories than almond - almond has 579 calories in 100g and apple has 52 calories.

Does almonds or apple have more carbohydrates?
By weight, apple has 40% fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and apple has 13.8g of carbohydrates.

Does almonds or apple contain more calcium?
Almond is a rich source of calcium and it has 43 times more calcium than apple - almond has 269mg of calcium in 100 grams and apple has 6mg of calcium.

Does almonds or apple contain more iron?
Almond is an abundant source of iron and it has 29 times more iron than apple - almond has 3.7mg of iron in 100 grams and apple has 0.12mg of iron.

Does almonds or apple contain more potassium?
Almond is a rich source of potassium and it has 590% more potassium than apple - almond has 733mg of potassium in 100 grams and apple has 107mg of potassium.