Almonds vs. Chicken Breast

Nutrition comparison of Almonds and Cooked Chicken Breast


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almonds versus cooked chicken breast (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almonds and chicken breast:

  • Both almonds and chicken breast are high in calories, potassium and protein.
  • Almond has more thiamin, riboflavin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
  • Chicken breast has 73% less saturated fat than almond.
  • Chicken breast has signficantly less carbohydrates than almond.
Detailed nutritional comparison of almonds and chicken breast 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Chicken Breast src

Calories and Carbs

calories

Both almonds and chicken breast are high in calories. Almond has 251% more calories than chicken breast - almond has 579 calories per 100 grams and chicken breast has 165 calories.

For macronutrient ratios, almonds is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Almonds has a macronutrient ratio of 14:14:72 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Chicken Breast
Protein 14% 79%
Carbohydrates 14% ~
Fat 72% 21%
Alcohol ~ ~

carbohydrates

Chicken breast has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and chicken breast does not contain significant amounts.

dietary fiber

Almond is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - almond has 12.5g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.

sugar

Chicken breast has less sugar than almond - almond has 4.4g of sugar per 100 grams and chicken breast does not contain significant amounts.

Protein

protein

Both almonds and chicken breast are high in protein. Chicken breast has 47% more protein than almond - almond has 21.2g of protein per 100 grams and chicken breast has 31g of protein.

Fat

saturated fat

Chicken breast has 73% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.

trans fat

Both almonds and chicken breast are low in trans fat - almond has 0.02g of trans fat per 100 grams and chicken breast does not contain significant amounts.

cholesterol

Almond has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and almond does not contain significant amounts.

Vitamins

Vitamin A

Chicken breast has more Vitamin A than almond - chicken breast has 6ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin D

Chicken breast has more Vitamin D than almond - chicken breast has 5iu 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 93 times more Vitamin E than chicken breast - almond has 25.6mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.

Vitamin K

Chicken breast and almonds contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.

Almonds Chicken Breast
Thiamin 0.205 MG 0.07 MG
Riboflavin 1.138 MG 0.114 MG
Niacin 3.618 MG 13.712 MG
Pantothenic acid 0.471 MG 0.965 MG
Vitamin B6 0.137 MG 0.6 MG
Folate 44 UG 4 UG
Vitamin B12 ~ 0.34 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 16 times more calcium than chicken breast - almond has 269mg of calcium per 100 grams and chicken breast has 15mg of calcium.

iron

Almond is an excellent source of iron and it has 257% more iron than chicken breast - almond has 3.7mg of iron per 100 grams and chicken breast has 1mg of iron.

potassium

Both almonds and chicken breast are high in potassium. Almond has 186% more potassium than chicken breast - almond has 733mg of potassium per 100 grams and chicken breast has 256mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken breast has more alpha linoleic acid (ALA) and DHA than almond per 100 grams.

Almonds Chicken Breast
alpha linoleic acid 0.003 G 0.03 G
DHA ~ 0.02 G
EPA ~ 0.01 G
DPA ~ 0.01 G
Total 0.003 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than chicken breast per 100 grams.

Almonds Chicken Breast
other omega 6 ~ 0.06 G
linoleic acid 12.324 G 0.59 G
Total 12.324 G 0.65 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 Chicken Breast .

Note: The specific food items compared are: Almonds (Nuts, almonds) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

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FAQ

Does almonds or chicken breast contain more calories in 100 grams?
Both almonds and chicken breast are high in calories. Almond has 250% more calories than chicken breast - almond has 579 calories in 100g and chicken breast has 165 calories.

Is almonds or chicken breast better for protein?
Both almonds and chicken breast are high in protein. Chicken breast has 50% more protein than almond - almond has 21.2g of protein per 100 grams and chicken breast has 31g of protein.

Does almonds or chicken breast contain more calcium?
Almond is a rich source of calcium and it has 16 times more calcium than chicken breast - almond has 269mg of calcium in 100 grams and chicken breast has 15mg of calcium.

Does almonds or chicken breast contain more iron?
Almond is an abundant source of iron and it has 260% more iron than chicken breast - almond has 3.7mg of iron in 100 grams and chicken breast has 1mg of iron.

Does almonds or chicken breast contain more potassium?
Both almonds and chicken breast are high in potassium. Almond has 190% more potassium than chicken breast - almond has 733mg of potassium in 100 grams and chicken breast has 256mg of potassium.

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