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.
Detailed nutritional comparison of almonds and pili nut 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 Pili Nut (Nuts, pilinuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Pili Nut src

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 14:14:72 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 72% 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 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 Pili Nut .

Note: The specific food items compared are: Almonds (Nuts, almonds) and Pili Nut (Nuts, pilinuts, dried) .

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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.

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