Cherries vs. Almonds
Nutrition comparison of Cherries and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and almonds:
- Both almonds and cherries are high in dietary fiber and potassium.
- Almond has 66% less sugar than cherry.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Cherry has signficantly less saturated fat than almond.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and cherry has 89% less calories than almond - almond has 579 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Cherries has a macronutrient ratio of 6:91:3 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Almonds | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 91% | 14% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and cherries contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both almonds and cherries are high in dietary fiber. Almond has 495% more dietary fiber than cherry - almond has 12.5g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Almond has 66% less sugar than cherry - almond has 4.4g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 18 times more protein than cherry - almond has 21.2g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Cherry has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
trans fat
Both almonds and cherries are low in trans fat - almond has 0.02g of trans fat per 100 grams and cherry does not contain significant amounts.
Vitamins
Vitamin C
Cherry has more Vitamin C than almond - cherry has 7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Cherries and almonds contain similar amounts of Vitamin A - cherry 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 365 times more Vitamin E than cherry - almond has 25.6mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Cherries and almonds contain similar amounts of Vitamin K - cherry has 2.1ug 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.
| Cherries | Almonds | |
|---|---|---|
| Thiamin | 0.027 MG | 0.205 MG |
| Riboflavin | 0.033 MG | 1.138 MG |
| Niacin | 0.154 MG | 3.618 MG |
| Pantothenic acid | 0.199 MG | 0.471 MG |
| Vitamin B6 | 0.049 MG | 0.137 MG |
| Folate | 4 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 19 times more calcium than cherry - almond has 269mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Almond is an excellent source of iron and it has 931% more iron than cherry - almond has 3.7mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both almonds and cherries are high in potassium. Almond has 230% more potassium than cherry - almond has 733mg of potassium per 100 grams and cherry has 222mg 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 than cherry per 100 grams, however, cherry contains more quercetin than almond per 100 grams. Both cherries and almonds contain significant amounts of kaempferol.
| Cherries | Almonds | |
|---|---|---|
| isorhamnetin | 0.05 mg | 2.64 mg |
| kaempferol | 0.24 mg | 0.39 mg |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 mg | 0.36 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than almond per 100 grams.
| Cherries | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.003 G |
| Total | 0.026 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than cherry per 100 grams.
| Cherries | Almonds | |
|---|---|---|
| linoleic acid | 0.027 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.027 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.
Cherries g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or cherries contain more calories in 100 grams?Almond is high in calories and cherry has 90% less calories than almond - almond has 579 calories in 100g and cherry has 63 calories.
Does almonds or cherries have more carbohydrates?
By weight, almonds and cherries contain similar amounts of carbs - almond has 21.6g of carbs for 100g and cherry has 16g of carbohydrates.
Does almonds or cherries contain more calcium?
Almond is a rich source of calcium and it has 19 times more calcium than cherry - almond has 269mg of calcium in 100 grams and cherry has 13mg of calcium.
Does almonds or cherries contain more iron?
Almond is an abundant source of iron and it has 930% more iron than cherry - almond has 3.7mg of iron in 100 grams and cherry has 0.36mg of iron.
Does almonds or cherries contain more potassium?
Both almonds and cherries are high in potassium. Almond has 230% more potassium than cherry - almond has 733mg of potassium in 100 grams and cherry has 222mg of potassium.