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.
Detailed nutritional comparison of beef 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Almonds src

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, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Almonds
Protein 38% 14%
Carbohydrates ~ 14%
Fat 62% 72%
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 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 Beef or Almonds .

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Almonds (Nuts, almonds) .

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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.

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