Milk vs. Almonds

Nutrition comparison of Milk and Almonds


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

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

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

  • Both almonds and milk are high in calcium.
  • Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
  • Almond is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
  • Milk has 3.4 times less carbohydrates than almond.
  • Milk has 67% less saturated fat than almond.
Detailed nutritional comparison of 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Almonds src

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


Calories and Carbs

calories

Almond is high in calories and milk has 91% less calories than almond - almond has 579 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Milk has a macronutrient ratio of 26:38:36 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Almonds
Protein 26% 14%
Carbohydrates 38% 14%
Fat 36% 72%
Alcohol ~ ~

carbohydrates

Milk has 3.4 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

dietary fiber

Almond is an excellent source of dietary fiber and it has more dietary fiber than milk - almond has 12.5g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Almonds and milk contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 541% more protein than milk - almond has 21.2g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Milk has 67% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both almonds and milk are low in trans fat - almond has 0.02g of trans fat per 100 grams and milk has 0.09g of trans fat.

cholesterol

Both milk and almonds are low in cholesterol - milk has 8mg of cholesterol per 100 grams and almond does not contain significant amounts.

Vitamins

Vitamin C

Milk and almonds contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Milk has more Vitamin A than almond - milk has 55ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin D

Milk has more Vitamin D than almond - milk has 49iu 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 853 times more Vitamin E than milk - almond has 25.6mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Milk and almonds contain similar amounts of Vitamin K - milk 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, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and almonds contain significant amounts of pantothenic acid.

Milk Almonds
Thiamin 0.039 MG 0.205 MG
Riboflavin 0.185 MG 1.138 MG
Niacin 0.092 MG 3.618 MG
Pantothenic acid 0.356 MG 0.471 MG
Vitamin B6 0.038 MG 0.137 MG
Folate 5 UG 44 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Both almonds and milk are high in calcium. Almond has 124% more calcium than milk - almond has 269mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Almond is an excellent source of iron and it has 184 times more iron than milk - almond has 3.7mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Almond is an excellent source of potassium and it has 424% more potassium than milk - almond has 733mg of potassium per 100 grams and milk has 140mg of potassium.

Antioxidants and Phytonutrients

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 milk and almonds contain small amounts of beta-carotene.

Milk Almonds
beta-carotene 4 UG 1 UG
lutein + zeaxanthin ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Milk Almonds
alpha linoleic acid 0.008 G 0.003 G
Total 0.008 G 0.003 G

omega 6s

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

Milk Almonds
other omega 6 ~ 0.002 G
linoleic acid 0.062 G 12.324 G
Total 0.062 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 Milk or Almonds .

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Almonds (Nuts, almonds) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does almonds or milk contain more calories in 100 grams?
Almond is high in calories and milk has 90% less calories than almond - almond has 579 calories in 100g and milk has 50 calories.

Does almonds or milk have more carbohydrates?
By weight, milk has 3.4 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and milk has 4.8g of carbohydrates.

Does almonds or milk contain more calcium?
Both almonds and milk are high in calcium. Almond has 120% more calcium than milk - almond has 269mg of calcium in 100 grams and milk has 120mg of calcium.

Does almonds or milk contain more iron?
Almond is an abundant source of iron and it has 184 times more iron than milk - almond has 3.7mg of iron in 100 grams and milk has 0.02mg of iron.

Does almonds or milk contain more potassium?
Almond is a rich source of potassium and it has 420% more potassium than milk - almond has 733mg of potassium in 100 grams and milk has 140mg of potassium.

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