Lemon vs. Almonds
Nutrition comparison of Lemon and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and almonds:
- Both lemon and almonds are high in dietary fiber.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Almond is an excellent source of Vitamin E, calcium, iron, potassium and protein.
- Lemon has 57% less carbohydrates than almond.
- Lemon has signficantly less saturated fat than almond.
- Lemon is an excellent source of Vitamin C.
USDA sources for nutritional information: Lemon (Lemons, raw, without peel) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and lemon has 95% less calories than almond - lemon has 29 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, lemon is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Lemon has a macronutrient ratio of 10:84:6 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Almonds | |
|---|---|---|
| Protein | 10% | 14% |
| Carbohydrates | 84% | 14% |
| Fat | 6% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon has 57% less carbohydrates than almond - lemon has 9.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both lemon and almonds are high in dietary fiber. Almond has 346% more dietary fiber than lemon - lemon has 2.8g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Lemon and almonds contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 18 times more protein than lemon - lemon has 1.1g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Lemon has signficantly less saturated fat than almond - lemon has 0.04g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and lemon are low in trans fat - almond has 0.02g of trans fat per 100 grams and lemon does not contain significant amounts.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has more Vitamin C than almond - lemon has 53mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Lemon and almonds contain similar amounts of Vitamin A - lemon has 1ug 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 169 times more Vitamin E than lemon - lemon has 0.15mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both lemon and almonds contain significant amounts of Vitamin B6.
| Lemon | Almonds | |
|---|---|---|
| Thiamin | 0.04 MG | 0.205 MG |
| Riboflavin | 0.02 MG | 1.138 MG |
| Niacin | 0.1 MG | 3.618 MG |
| Pantothenic acid | 0.19 MG | 0.471 MG |
| Vitamin B6 | 0.08 MG | 0.137 MG |
| Folate | 11 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 935% more calcium than lemon - lemon has 26mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 518% more iron than lemon - lemon has 0.6mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 431% more potassium than lemon - lemon has 138mg 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, lemon has more luteolin, myricetin and quercetin than almond per 100 grams, however, almond contains more kaempferol and isorhamnetin than lemon per 100 grams.
| Lemon | Almonds | |
|---|---|---|
| luteolin | 1.9 mg | ~ |
| kaempferol | 0.03 mg | 0.39 mg |
| myricetin | 0.5 mg | ~ |
| Quercetin | 1.14 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, both lemon and almonds contain small amounts of beta-carotene and lutein + zeaxanthin.
| Lemon | Almonds | |
|---|---|---|
| beta-carotene | 3 UG | 1 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 11 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lemon has more alpha linoleic acid (ALA) than almond per 100 grams.
| Lemon | 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 lemon per 100 grams.
| Lemon | Almonds | |
|---|---|---|
| linoleic acid | 0.063 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.063 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.
Lemon 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 lemon or almonds contain more calories in 100 grams?Almond is high in calories and lemon has 100% less calories than almond - lemon has 29 calories in 100g and almond has 579 calories.
Does lemon or almonds have more carbohydrates?
By weight, lemon has 60% fewer carbohydrates than almond - lemon has 9.3g of carbs for 100g and almond has 21.6g of carbohydrates.
Does lemon or almonds contain more calcium?
Almond is a rich source of calcium and it has 940% more calcium than lemon - lemon has 26mg of calcium in 100 grams and almond has 269mg of calcium.
Does lemon or almonds contain more iron?
Almond is an abundant source of iron and it has 520% more iron than lemon - lemon has 0.6mg of iron in 100 grams and almond has 3.7mg of iron.
Does lemon or almonds contain more potassium?
Almond is a rich source of potassium and it has 430% more potassium than lemon - lemon has 138mg of potassium in 100 grams and almond has 733mg of potassium.