Vegan Food with Nutrition Similar to Almonds


image of almonds

Similar to Almonds

A common and very nutrient dense nut, almonds are an excellent source of dietary fiber, protein, Vitamin E, calcium, iron, potassium and riboflavin. One cup of almonds contains about 828 calories.

Several foods are similar nutritionally to almonds, including granola and hazelnut. Other similar foods include cayenne pepper, paprika and dijon mustard.

We compared the key nutrients in almonds (dietary fiber, protein, Vitamin E, calcium, iron, potassium and riboflavin) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Granola, Hazelnut, Pine Nut, Pecan, Pistachio, Peanuts, Wheat Germ, Walnut, Mung Bean, , Oats, Cashews, Cornmeal, Soy Flour, Pasta
plants and vegetables: Cayenne Pepper, Paprika, Dijon Mustard, Spirulina, Garlic Powder
The details of the top vegan 20 foods most nutritionally similar to almonds are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to almonds. Granola, hazelnut, pine nut, pecan and pistachio are all high in dietary fiber, protein, Vitamin E, calcium, iron, potassium and or riboflavin.

Granola

image of granola

Similarity: > 95%

Granola is high in many of the same nutrients as almonds, including dietary fiber, protein, Vitamin E and calcium. Moreover, granola contains more Vitamin C, thiamin, Vitamin B6 and folate than almonds.

For 100 grams of almonds and granola:


Almonds
(3/4 cup)
Granola
(7/8 cup)
13
dietary fiber (G)
8.9
21
protein (G)
14
26
Vitamin E (MG)
11
269
calcium (MG)
76
3.7
iron (MG)
4
733
potassium (MG)
539
1.1
riboflavin (MG)
0.35
View More
0.967 | 0.967 | 7.62 Complete Comparison:
Granola vs. Almonds


Hazelnut

image of hazelnut

Similarity: > 95%

Hazelnut is high in many of the same nutrients as almonds, including dietary fiber, protein, Vitamin E and calcium. Moreover, hazelnut contains more Vitamin C, thiamin, pantothenic acid, Vitamin B6 and folate than almonds.

For 100 grams of almonds and hazelnut:


Almonds
(3/4 cup)
Hazelnut
(3.5 ounces)
13
dietary fiber (G)
9.4
21
protein (G)
15
26
Vitamin E (MG)
15
269
calcium (MG)
123
3.7
iron (MG)
4.4
733
potassium (MG)
755
1.1
riboflavin (MG)
0.12
View More
0.954 | 0.954 | 7.63 Complete Comparison:
Hazelnut vs. Almonds


Pine Nut

image of pine nut

Similarity: > 90%

Pine nut is high in many of the same nutrients as almonds, including dietary fiber, protein, Vitamin E and iron. Also, pine nut contains more Vitamin C and thiamin than almonds.

For 100 grams of almonds and pine nut:


Almonds
(3/4 cup)
Pine Nut
(3/4 cup)
13
dietary fiber (G)
3.7
21
protein (G)
14
26
Vitamin E (MG)
9.3
269
calcium (MG)
16
3.7
iron (MG)
5.5
733
potassium (MG)
597
1.1
riboflavin (MG)
0.23
View More
0.922 | 0.922 | 8.15 Complete Comparison:
Pine Nut vs. Almonds


Pecan

image of pecan

Similarity: 83%

Pecan is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Also, pecan contains more Vitamin C, thiamin and Vitamin B6 than almonds.

For 100 grams of almonds and pecan:


Almonds
(3/4 cup)
Pecan
(7/8 cup)
13
dietary fiber (G)
9.6
21
protein (G)
9.2
26
Vitamin E (MG)
1.4
269
calcium (MG)
70
3.7
iron (MG)
2.5
733
potassium (MG)
410
1.1
riboflavin (MG)
0.13
View More
0.832 | 0.832 | 7.12 Complete Comparison:
Pecan vs. Almonds


Pistachio

image of pistachio

Similarity: 81%

Pistachio is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Moreover, pistachio contains more Vitamin C, Vitamin A, thiamin and Vitamin B6 than almonds.

For 100 grams of almonds and pistachio:


Almonds
(3/4 cup)
Pistachio
(7/8 cup)
13
dietary fiber (G)
10
21
protein (G)
21
26
Vitamin E (MG)
2.2
269
calcium (MG)
107
3.7
iron (MG)
4
733
potassium (MG)
1007
1.1
riboflavin (MG)
0.23
View More
0.808 | 0.808 | 7.29 Complete Comparison:
Pistachio vs. Almonds


Peanuts

image of peanuts

Similarity: 81%

Peanuts are high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and potassium. Moreover, peanuts contains more niacin, pantothenic acid, Vitamin B6 and folate than almonds.

For 100 grams of almonds and peanuts:


Almonds
(3/4 cup)
Peanuts
(5/8 cup)
13
dietary fiber (G)
8.4
21
protein (G)
24
26
Vitamin E (MG)
4.9
269
calcium (MG)
58
3.7
iron (MG)
1.6
733
potassium (MG)
634
1.1
riboflavin (MG)
0.2
View More
0.805 | 0.805 | 7.45 Complete Comparison:
Peanuts vs. Almonds


Wheat Germ

image of wheat germ

Similarity: 81%

Wheat germ is high in many of the same nutrients as almonds, including dietary fiber, protein, iron and potassium. Moreover, wheat germ contains more thiamin, niacin, pantothenic acid, Vitamin B6 and folate than almonds.

For 100 grams of almonds and wheat germ:


Almonds
(3/4 cup)
Wheat Germ
(7/8 cup)
13
dietary fiber (G)
13
21
protein (G)
23
26
Vitamin E (MG)
0
269
calcium (MG)
39
3.7
iron (MG)
6.3
733
potassium (MG)
892
1.1
riboflavin (MG)
0.5
View More
0.805 | 0.805 | 11.17 Complete Comparison:
Wheat Germ vs. Almonds


Walnut

image of walnut

Similarity: 80%

Walnut is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Moreover, walnut contains more Vitamin C, thiamin, Vitamin B6 and folate than almonds.

For 100 grams of almonds and walnut:


Almonds
(3/4 cup)
Walnut
(7/8 cup)
13
dietary fiber (G)
6.7
21
protein (G)
15
26
Vitamin E (MG)
0.7
269
calcium (MG)
98
3.7
iron (MG)
2.9
733
potassium (MG)
441
1.1
riboflavin (MG)
0.15
View More
0.804 | 0.804 | 6.28 Complete Comparison:
Walnut vs. Almonds


Mung Bean

image of mung bean

Similarity: 79%

Mung bean is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Moreover, mung bean contains more Vitamin C, Vitamin A, thiamin, pantothenic acid and Vitamin B6 than almonds.

For 100 grams of almonds and mung bean:


Almonds
(3/4 cup)
Mung Bean
(1/2 cup)
13
dietary fiber (G)
16
21
protein (G)
24
26
Vitamin E (MG)
0.51
269
calcium (MG)
132
3.7
iron (MG)
6.7
733
potassium (MG)
1246
1.1
riboflavin (MG)
0.23
View More
0.786 | 0.786 | 7.63 Complete Comparison:
Mung Bean vs. Almonds






Similarity: 78%

is high in many of the same nutrients as almonds, including dietary fiber, protein, iron and potassium. Also, contains more Vitamin A, thiamin and Vitamin B6 than almonds.

For 100 grams of almonds and :


Almonds
(3/4 cup)

(5/8 cup)
13
dietary fiber (G)
7.3
21
protein (G)
9.4
26
Vitamin E (MG)
0.49
269
calcium (MG)
7
3.7
iron (MG)
2.7
733
potassium (MG)
287
1.1
riboflavin (MG)
0.2
View More
0.78 | 0.78 | 0 Complete Comparison:
vs. Almonds


Oats

image of oats

Similarity: 78%

Oats are high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Also, oats contains more thiamin and pantothenic acid than almonds.

For 100 grams of almonds and oats:


Almonds
(3/4 cup)
Oats
(5/8 cup)
13
dietary fiber (G)
11
21
protein (G)
17
26
Vitamin E (MG)
0
269
calcium (MG)
54
3.7
iron (MG)
4.7
733
potassium (MG)
429
1.1
riboflavin (MG)
0.14
View More
0.777 | 0.777 | 6.04 Complete Comparison:
Oats vs. Almonds


Cashews

image of cashews

Similarity: 77%

Cashews are high in many of the same nutrients as almonds, including dietary fiber, protein, iron and potassium. Also, cashews contains more thiamin and Vitamin B6 than almonds.

For 100 grams of almonds and cashews:


Almonds
(3/4 cup)
Cashews
(3.5 ounces)
13
dietary fiber (G)
3.3
21
protein (G)
18
26
Vitamin E (MG)
0.9
269
calcium (MG)
37
3.7
iron (MG)
6.7
733
potassium (MG)
660
1.1
riboflavin (MG)
0.06
View More
0.773 | 0.773 | 7.58 Complete Comparison:
Cashews vs. Almonds


Cornmeal

image of cornmeal

Similarity: 77%

Cornmeal is high in many of the same nutrients as almonds, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more thiamin and Vitamin B6 than almonds.

For 100 grams of almonds and cornmeal:


Almonds
(3/4 cup)
Cornmeal
(7/8 cup)
13
dietary fiber (G)
9.4
21
protein (G)
9.9
26
Vitamin E (MG)
0.37
269
calcium (MG)
6
3.7
iron (MG)
3
733
potassium (MG)
322
1.1
riboflavin (MG)
0.09
View More
0.771 | 0.771 | 4.2 Complete Comparison:
Cornmeal vs. Almonds


Soy Flour

image of soy flour

Similarity: 77%

Soy flour is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Moreover, soy flour contains more thiamin, pantothenic acid, Vitamin B6 and folate than almonds.

For 100 grams of almonds and soy flour:


Almonds
(3/4 cup)
Soy Flour
(1.25 cup)
13
dietary fiber (G)
16
21
protein (G)
50
26
Vitamin E (MG)
0.55
269
calcium (MG)
285
3.7
iron (MG)
8.2
733
potassium (MG)
2090
1.1
riboflavin (MG)
0.28
View More
0.766 | 0.766 | 11.51 Complete Comparison:
Soy Flour vs. Almonds


Pasta

image of pasta

Similarity: 76%

Pasta is high in many of the same nutrients as almonds, including dietary fiber, protein, iron and potassium. Also, pasta contains more thiamin, niacin and folate than almonds.

For 100 grams of almonds and pasta:


Almonds
(3/4 cup)
Pasta
(1 cup)
13
dietary fiber (G)
3.2
21
protein (G)
13
26
Vitamin E (MG)
0.11
269
calcium (MG)
21
3.7
iron (MG)
3.3
733
potassium (MG)
223
1.1
riboflavin (MG)
0.4
View More
0.762 | 0.762 | 6.81 Complete Comparison:
Pasta vs. Almonds


plants and vegetables

Several plants and vegetables offer similar nutrients to almonds including cayenne pepper, paprika, dijon mustard, spirulina and garlic powder.

Cayenne Pepper

image of cayenne pepper

Similarity: > 90%

Cayenne pepper is high in many of the same nutrients as almonds, including dietary fiber, protein, Vitamin E and calcium. Moreover, cayenne pepper contains more Vitamin C, Vitamin A, thiamin and niacin than almonds.

For 100 grams of almonds and cayenne pepper:


Almonds
(3/4 cup)
Cayenne Pepper
(56 tsps)
13
dietary fiber (G)
27
21
protein (G)
12
26
Vitamin E (MG)
30
269
calcium (MG)
148
3.7
iron (MG)
7.8
733
potassium (MG)
2014
1.1
riboflavin (MG)
0.92
View More
0.895 | 0.895 | 12.64 Complete Comparison:
Cayenne Pepper vs. Almonds


Paprika

image of paprika

Similarity: 87%

Paprika is high in many of the same nutrients as almonds, including dietary fiber, protein, Vitamin E and calcium. Moreover, paprika contains more Vitamin C, Vitamin A, thiamin and niacin than almonds.

For 100 grams of almonds and paprika:


Almonds
(3/4 cup)
Paprika
(43 tsps)
13
dietary fiber (G)
35
21
protein (G)
14
26
Vitamin E (MG)
29
269
calcium (MG)
229
3.7
iron (MG)
21
733
potassium (MG)
2280
1.1
riboflavin (MG)
1.2
View More
0.867 | 0.867 | 13.17 Complete Comparison:
Paprika vs. Almonds


Dijon Mustard

image of dijon mustard

Similarity: 84%

Dijon mustard is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, thiamin, niacin, Vitamin B6 and folate than almonds.

For 100 grams of almonds and dijon mustard:


Almonds
(3/4 cup)
Dijon Mustard
(50 tsps)
13
dietary fiber (G)
12
21
protein (G)
26
26
Vitamin E (MG)
5.1
269
calcium (MG)
266
3.7
iron (MG)
9.2
733
potassium (MG)
738
1.1
riboflavin (MG)
0.26
View More
0.844 | 0.844 | 10.48 Complete Comparison:
Dijon Mustard vs. Almonds


Spirulina

image of spirulina

Similarity: 81%

Spirulina is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Moreover, spirulina contains more Vitamin C, Vitamin A, thiamin, niacin and pantothenic acid than almonds.

For 100 grams of almonds and spirulina:


Almonds
(3/4 cup)
Spirulina
(14 tbsps)
13
dietary fiber (G)
3.6
21
protein (G)
57
26
Vitamin E (MG)
5
269
calcium (MG)
120
3.7
iron (MG)
29
733
potassium (MG)
1363
1.1
riboflavin (MG)
3.7
View More
0.809 | 0.809 | 10.32 Complete Comparison:
Spirulina vs. Almonds


Garlic Powder

image of garlic powder

Similarity: 76%

Garlic powder is high in many of the same nutrients as almonds, including dietary fiber, protein, calcium and iron. Also, garlic powder contains more Vitamin C, thiamin and Vitamin B6 than almonds.

For 100 grams of almonds and garlic powder:


Almonds
(3/4 cup)
Garlic Powder
(32 tsps)
13
dietary fiber (G)
9
21
protein (G)
17
26
Vitamin E (MG)
0.67
269
calcium (MG)
79
3.7
iron (MG)
5.7
733
potassium (MG)
1193
1.1
riboflavin (MG)
0.14
View More
0.762 | 0.762 | 6.17 Complete Comparison:
Garlic Powder vs. Almonds



Other Nutritional Substitutes