Almonds vs. Pili Nut
Nutrition comparison of Almonds and Pili Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
pili nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and pili nut:
- Both almonds and pili nut are high in calcium, calories, iron, potassium and protein.
- Almond is an excellent source of Vitamin E and dietary fiber.
- Pili nut has 4.4 times less carbohydrates than almond.
- Pili nut has more thiamin, however, almond contains more riboflavin and niacin.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Pili Nut (Nuts, pilinuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and pili nut are high in calories. Pili nut has 24% more calories than almond - almond has 579 calories per 100 grams and pili nut has 719 calories.
For macronutrient ratios, almonds is heavier in protein, heavier in carbs and lighter in fat compared to pili nut per calorie. Almonds has a macronutrient ratio of 14:14:73 and for pili nut, 6:2:92 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Pili Nut | |
|---|---|---|
| Protein | 14% | 6% |
| Carbohydrates | 14% | 2% |
| Fat | 73% | 92% |
| Alcohol | ~ | ~ |
carbohydrates
Pili nut has 4.4 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and pili nut has 4g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than pili nut - almond has 12.5g of dietary fiber per 100 grams and pili nut does not contain significant amounts.
sugar
Pili nut has less sugar than almond - almond has 4.4g of sugar per 100 grams and pili nut does not contain significant amounts.
Protein
protein
Both almonds and pili nut are high in protein. Almond has 96% more protein than pili nut - almond has 21.2g of protein per 100 grams and pili nut has 10.8g of protein.
Fat
saturated fat
Pili nut is high in saturated fat and almond has 88% less saturated fat than pili nut - almond has 3.8g of saturated fat per 100 grams and pili nut has 31.2g of saturated fat.
trans fat
Both almonds and pili nut are low in trans fat - almond has 0.02g of trans fat per 100 grams and pili nut does not contain significant amounts.
Vitamins
Vitamin C
Pili nut and almonds contain similar amounts of Vitamin C - pili nut has 0.6mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Pili nut and almonds contain similar amounts of Vitamin A - pili nut 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 more Vitamin E than pili nut - almond has 25.6mg of Vitamin E per 100 grams and pili nut does not contain significant amounts.
The B Vitamins
Pili nut has more thiamin, however, almond contains more riboflavin and niacin. Both almonds and pili nut contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Almonds | Pili Nut | |
|---|---|---|
| Thiamin | 0.205 MG | 0.913 MG |
| Riboflavin | 1.138 MG | 0.093 MG |
| Niacin | 3.618 MG | 0.519 MG |
| Pantothenic acid | 0.471 MG | 0.479 MG |
| Vitamin B6 | 0.137 MG | 0.115 MG |
| Folate | 44 UG | 60 UG |
Minerals
calcium
Both almonds and pili nut are high in calcium. Almond has 86% more calcium than pili nut - almond has 269mg of calcium per 100 grams and pili nut has 145mg of calcium.
iron
Both almonds and pili nut are high in iron. Almond has a little more iron (5%) than pili nut by weight - almond has 3.7mg of iron per 100 grams and pili nut has 3.5mg of iron.
potassium
Both almonds and pili nut are high in potassium. Almond has 45% more potassium than pili nut - almond has 733mg of potassium per 100 grams and pili nut has 507mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both almonds and pili nut contain significant amounts of linoleic acid.
| Almonds | Pili Nut | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 7.605 G |
| Total | 12.326 G | 7.605 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.
Almonds g
()
|
Daily Values (%) |
Pili Nut 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 pili nut contain more calories in 100 grams?Both almonds and pili nut are high in calories. Pili nut has 20% more calories than almond - almond has 579 calories in 100g and pili nut has 719 calories.
Does almonds or pili nut contain more calcium?
Both almonds and pili nut are high in calcium. Almond has 90% more calcium than pili nut - almond has 269mg of calcium in 100 grams and pili nut has 145mg of calcium.
Does almonds or pili nut contain more iron?
Both almonds and pili nut are high in iron. Almond has a little more iron ( 10%) than pili nut by weight - almond has 3.7mg of iron in 100 grams and pili nut has 3.5mg of iron.
Does almonds or pili nut contain more potassium?
Both almonds and pili nut are high in potassium. Almond has 50% more potassium than pili nut - almond has 733mg of potassium in 100 grams and pili nut has 507mg of potassium.