Beef vs. Almonds
Nutrition comparison of Cooked Beef and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and almonds:
- Both beef and almonds are high in calories, iron, potassium and protein.
- Almond has 76.8 times less trans fat than beef.
- Almond has more thiamin, riboflavin and folate, however, beef contains more Vitamin B6 and Vitamin B12.
- Almond is an excellent source of Vitamin E, calcium and dietary fiber.
- Beef has signficantly less carbohydrates than almond.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and almonds are high in calories. Almond has 109% more calories than beef - beef has 277 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, beef is much heavier in protein, lighter in carbs and lighter in fat compared to almonds per calorie. Beef has a macronutrient ratio of 38:0:62 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Almonds | |
|---|---|---|
| Protein | 38% | 14% |
| Carbohydrates | ~ | 14% |
| Fat | 62% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than beef - almond has 12.5g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than almond - almond has 4.4g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and almonds are high in protein. Beef has 20% more protein than almond - beef has 25.4g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Beef is high in saturated fat and almond has 48% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Almond has 76.8 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and almond has 0.02g of trans fat.
cholesterol
Almond has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Beef and almonds contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Beef and almonds contain similar amounts of Vitamin D - beef has 2iu 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 212 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Beef and almonds contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and folate, however, beef contains more Vitamin B6 and Vitamin B12. Both beef and almonds contain significant amounts of niacin and pantothenic acid.
| Beef | Almonds | |
|---|---|---|
| Thiamin | 0.051 MG | 0.205 MG |
| Riboflavin | 0.176 MG | 1.138 MG |
| Niacin | 4.537 MG | 3.618 MG |
| Pantothenic acid | 0.658 MG | 0.471 MG |
| Vitamin B6 | 0.336 MG | 0.137 MG |
| Folate | 11 UG | 44 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Almond is an excellent source of calcium and it has 669% more calcium than beef - beef has 35mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both beef and almonds are high in iron. Almond has 65% more iron than beef - beef has 2.3mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both beef and almonds are high in potassium. Almond has 167% more potassium than beef - beef has 275mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than almond per 100 grams.
| Beef | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.003 G |
| Total | 0.056 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than beef per 100 grams.
| Beef | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.39 G | 12.324 G |
| Total | 0.39 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.
Cooked Beef 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 beef or almonds contain more calories in 100 grams?Both beef and almonds are high in calories. Almond has 110% more calories than beef - beef has 277 calories in 100g and almond has 579 calories.
Is beef or almonds better for protein?
Both beef and almonds are high in protein. Beef has 20% more protein than almond - beef has 25.4g of protein per 100 grams and almond has 21.2g of protein.
Does beef or almonds contain more calcium?
Almond is a rich source of calcium and it has 670% more calcium than beef - beef has 35mg of calcium in 100 grams and almond has 269mg of calcium.
Does beef or almonds contain more iron?
Both beef and almonds are high in iron. Almond has 70% more iron than beef - beef has 2.3mg of iron in 100 grams and almond has 3.7mg of iron.
Does beef or almonds contain more potassium?
Both beef and almonds are high in potassium. Almond has 170% more potassium than beef - beef has 275mg of potassium in 100 grams and almond has 733mg of potassium.