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  6. Almond milk vs. Almonds

Almond milk vs. Almonds — In-Depth Nutrition Comparison

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Important differences between almond milk and almonds

  • Almonds have more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, and vitamin B3 than almond milk.
  • Almonds' daily need coverage for vitamin E is 152% more.

The food varieties used in the comparison are Beverages, almond milk, unsweetened, shelf stable and Nuts, almonds.

Infographic

Almond milk vs Almonds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 59% 5.9% 13% 9.7% 1.9% 4.3% 9.3% 5.5% 1.1%
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +3757.1%
Contains more CalciumCalcium +36.5%
Contains more PotassiumPotassium +994%
Contains more IronIron +960%
Contains more CopperCopper +3455.2%
Contains more ZincZinc +4357.1%
Contains more PhosphorusPhosphorus +4710%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +5088.1%
Contains more SeleniumSelenium +1950%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 56% 15% 15% 11% 1.4% 1.8% 3.5% 0% 0% 0.75% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +812.1%
Contains more Vitamin B1Vitamin B1 +241.7%
Contains more Vitamin B2Vitamin B2 +2321.3%
Contains more Vitamin B3Vitamin B3 +4724%
Contains more Vitamin B5Vitamin B5 +1470%
Contains more Vitamin B6Vitamin B6 +813.3%
Contains more FolateFolate +4300%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Almond milk Almonds DV% diff.
Vitamin E 2.81mg 25.63mg 152%
Copper 0.029mg 1.031mg 111%
Manganese 0.042mg 2.179mg 93%
Vitamin B2 0.047mg 1.138mg 84%
Polyunsaturated fat 0.236g 12.329g 81%
Monounsaturated fat 0.708g 31.551g 77%
Fats 1.1g 49.93g 75%
Phosphorus 10mg 481mg 67%
Magnesium 7mg 270mg 63%
Fiber 0g 12.5g 50%
Iron 0.35mg 3.71mg 42%
Protein 0.59g 21.15g 41%
Calories 15kcal 579kcal 28%
Zinc 0.07mg 3.12mg 28%
Vitamin B3 0.075mg 3.618mg 22%
Potassium 67mg 733mg 20%
Saturated fat 0g 3.802g 17%
Vitamin B1 0.06mg 0.205mg 12%
Folate 1µg 44µg 11%
Vitamin B6 0.015mg 0.137mg 9%
Vitamin B5 0.03mg 0.471mg 9%
Choline 0mg 52.1mg 9%
Selenium 0.2µg 4.1µg 7%
Calcium 197mg 269mg 7%
Carbs 0.58g 21.55g 7%
Vitamin D 42IU 0IU 5%
Vitamin D 1µg 0µg 5%
Vitamin A 43µg 0µg 5%
Sodium 71mg 1mg 3%
Net carbs 0.58g 9.05g N/A
Sugar 0g 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0g 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
97%
Protein: 0.59 g
Fats: 1.1 g
Carbs: 0.58 g
Water: 97.05 g
Other: 0.68 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +2100.7%
Contains more ProteinProtein +3484.7%
Contains more FatsFats +4439.1%
Contains more CarbsCarbs +3615.5%
Contains more OtherOther +335.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
75% 25%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.708 g
Polyunsaturated fat: Poly. Fat 0.236 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +4356.4%
Contains more Poly. FatPolyunsaturated fat +5124.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174832/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.