Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and whey protein powder:
Both almonds and whey protein powder are high in calories. Almond has 64% more calories than whey protein powder - almond has 579 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, almonds is much lighter in protein, heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Almonds has a macronutrient ratio of 14:14:73 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Whey Protein Powder | |
|---|---|---|
| Protein | 14% | 89% |
| Carbohydrates | 14% | 7% |
| Fat | 73% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 71% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both almonds and whey protein powder are high in dietary fiber. Almond has 303% more dietary fiber than whey protein powder - almond has 12.5g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than almond - almond has 4.4g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Both almonds and whey protein powder are high in protein. Whey protein powder has 269% more protein than almond - almond has 21.2g of protein per 100 grams and whey protein powder has 78.1g of protein.
Whey protein powder has 3.8 times less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Both almonds and whey protein powder are low in trans fat - almond has 0.02g of trans fat per 100 grams and whey protein powder does not contain significant amounts.
Almond has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and almond does not contain significant amounts.
Almonds and whey protein powder contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Almond is an excellent source of Vitamin E and it has more Vitamin E than whey protein powder - almond has 25.6mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, Vitamin B6 and Vitamin B12, however, almond contains more niacin and pantothenic acid. Both almonds and whey protein powder contain significant amounts of riboflavin and folate.
| Almonds | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.205 MG | 0.609 MG |
| Riboflavin | 1.138 MG | 2.017 MG |
| Niacin | 3.618 MG | 1.136 MG |
| Pantothenic acid | 0.471 MG | ~ |
| Vitamin B6 | 0.137 MG | 0.607 MG |
| Folate | 44 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both almonds and whey protein powder are high in calcium. Whey protein powder has 74% more calcium than almond - almond has 269mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Almond is an excellent source of iron and it has 228% more iron than whey protein powder - almond has 3.7mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both almonds and whey protein powder are high in potassium. Almond has 47% more potassium than whey protein powder - almond has 733mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, whey protein powder has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.034 G |
| Total | 0.003 G | 0.034 G |
Comparing omega-6 fatty acids, almond has more linoleic acid than whey protein powder per 100 grams.
| Almonds | Whey Protein Powder | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.264 G |
| Total | 12.326 G | 0.264 G |
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.
Note: The specific food items compared are: Almonds (Nuts, almonds) and Whey Protein Powder (Protein powder, whey based, NFS) .
Almonds g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||