Almonds vs. Beets

Nutrition comparison of Almonds and Beets


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

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

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

  • Both beets and almonds are high in dietary fiber and potassium.
  • Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
  • Almond is an excellent source of Vitamin E, calcium, iron and protein.
  • Beet has 56% less carbohydrates than almond.
  • Beet has signficantly less saturated fat than almond.
Detailed nutritional comparison of almonds and beets 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: Almonds (Nuts, almonds) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Beets src

Calories and Carbs

calories

Almond is high in calories and beet has 93% less calories than almond - beet has 43 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to beets for protein. Almonds has a macronutrient ratio of 14:14:72 and for beets, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Beets
Protein 14% 14%
Carbohydrates 14% 82%
Fat 72% 4%
Alcohol ~ ~

carbohydrates

Beet has 56% less carbohydrates than almond - beet has 9.6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both beets and almonds are high in dietary fiber. Almond has 346% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Beets and almonds contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and almond has 4.4g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 12 times more protein than beet - beet has 1.6g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

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

trans fat

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

Vitamins

Vitamin C

Beet has more Vitamin C than almond - beet has 4.9mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Beets and almonds contain similar amounts of Vitamin A - beet has 2ug 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 639 times more Vitamin E than beet - beet has 0.04mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

Vitamin K

Beets and almonds contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

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

Almonds Beets
Thiamin 0.205 MG 0.031 MG
Riboflavin 1.138 MG 0.04 MG
Niacin 3.618 MG 0.334 MG
Pantothenic acid 0.471 MG 0.155 MG
Vitamin B6 0.137 MG 0.067 MG
Folate 44 UG 109 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 15 times more calcium than beet - beet has 16mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Almond is an excellent source of iron and it has 364% more iron than beet - beet has 0.8mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both beets and almonds are high in potassium. Almond has 126% more potassium than beet - beet has 325mg of potassium per 100 grams and almond has 733mg 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 isorhamnetin, kaempferol and quercetin than beet per 100 grams, however, beet contains more luteolin than almond per 100 grams.

Almonds Beets
isorhamnetin 2.64 mg ~
kaempferol 0.39 mg ~
Quercetin 0.36 mg 0.13 mg
luteolin ~ 0.37 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, both almonds and beets contain small amounts of beta-carotene.

Almonds Beets
beta-carotene 1 UG 20 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

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

Almonds Beets
alpha linoleic acid 0.003 G 0.005 G
Total 0.003 G 0.005 G

omega 6s

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

Almonds Beets
other omega 6 0.002 G ~
linoleic acid 12.324 G 0.055 G
Total 12.326 G 0.055 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 Almonds or Beets .

Note: The specific food items compared are: Almonds (Nuts, almonds) and Beets (Beets, raw) .

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FAQ

Does beets or almonds contain more calories in 100 grams?
Almond is high in calories and beet has 90% less calories than almond - beet has 43 calories in 100g and almond has 579 calories.

Does beets or almonds have more carbohydrates?
By weight, beet has 60% fewer carbohydrates than almond - beet has 9.6g of carbs for 100g and almond has 21.6g of carbohydrates.

Does beets or almonds contain more calcium?
Almond is a rich source of calcium and it has 15 times more calcium than beet - beet has 16mg of calcium in 100 grams and almond has 269mg of calcium.

Does beets or almonds contain more iron?
Almond is an abundant source of iron and it has 360% more iron than beet - beet has 0.8mg of iron in 100 grams and almond has 3.7mg of iron.

Does beets or almonds contain more potassium?
Both beets and almonds are high in potassium. Almond has 130% more potassium than beet - beet has 325mg of potassium in 100 grams and almond has 733mg of potassium.