Almond Milk vs. Whole Milk
Nutrition comparison of Almond Milk and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and whole milk:
- Both whole milk and almond milk are high in calcium.
- Almond milk has 22.3 times less saturated fat than whole milk.
- Almond milk has 5.2 times less sugar than whole milk.
- Almond milk has 75% less calories than whole milk.
- Almond milk has signficantly more Vitamin E than whole milk.
- Whole milk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond milk has 75% less calories than whole milk - whole milk has 61 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is lighter in protein, heavier in fat and similar to whole milk for carbs. Almond milk has a macronutrient ratio of 10:34:56 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Whole Milk | |
|---|---|---|
| Protein | 10% | 21% |
| Carbohydrates | 34% | 32% |
| Fat | 56% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and almond milk are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Almond milk has more dietary fiber than whole milk - almond milk has 0.2g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Almond milk has 5.2 times less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Whole milk has 688% more protein than almond milk - whole milk has 3.2g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Almond milk has 22.3 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
cholesterol
Almond milk has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and almond milk does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than almond milk - whole milk has 46ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Whole milk and almond milk contain similar amounts of Vitamin D - whole milk has 51iu of Vitamin D per 100 grams and almond milk has 41iu of Vitamin D.
Vitamin E
Almond milk has signficantly more Vitamin E than whole milk - whole milk has 0.07mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Whole milk and almond milk contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Whole milk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both almond milk and whole milk contain significant amounts of niacin.
| Almond Milk | Whole Milk | |
|---|---|---|
| Thiamin | ~ | 0.046 MG |
| Riboflavin | 0.01 MG | 0.169 MG |
| Niacin | 0.07 MG | 0.089 MG |
| Pantothenic acid | 0.01 MG | 0.373 MG |
| Vitamin B6 | ~ | 0.036 MG |
| Folate | 1 UG | 5 UG |
| Vitamin B12 | ~ | 0.45 UG |
Minerals
calcium
Both whole milk and almond milk are high in calcium. Almond milk has 63% more calcium than whole milk - whole milk has 113mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Whole milk and almond milk contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Whole milk has 97% more potassium than almond milk - whole milk has 132mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond milk has more linoleic acid than whole milk per 100 grams.
| Almond Milk | Whole Milk | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 0.12 G |
| Total | 0.253 G | 0.12 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.
Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Almond Milk g
()
|
Daily Values (%) |
Whole Milk 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 whole milk or almond milk contain more calories in 100 grams?Almond milk has 80% less calories than whole milk - whole milk has 61 calories in 100g and almond milk has 15 calories.
Does whole milk or almond milk have more carbohydrates?
By weight, both whole milk and almond milk are low in carbohydrates - whole milk has 4.8g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in almond milk are made of 80% sugar, 20% dietary fiber and 10% starch, whereas the carbs in whole milk comprise of 100% sugar.
Does whole milk or almond milk contain more calcium?
Both whole milk and almond milk are high in calcium. Almond milk has 60% more calcium than whole milk - whole milk has 113mg of calcium in 100 grams and almond milk has 184mg of calcium.