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Almond vs. Milk — In-Depth Nutrition Comparison

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Summary of differences between Almond and Milk

  • The amount of Vitamin E , Copper, Manganese, Vitamin B2, Magnesium, Phosphorus, Fiber, Iron, Zinc, and Vitamin B3 in Almond is higher than in Milk.
  • Almond covers your daily need of Vitamin E 171% more than Milk.

These are the specific foods used in this comparison Nuts, almonds and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Almond vs Milk 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.
Almond
10
:
0
Milk
Contains more Calcium +115.2%
Contains more Iron +12266.7%
Contains more Magnesium +2354.5%
Contains more Phosphorus +406.3%
Contains more Potassium +388.7%
Contains less Sodium -97.7%
Contains more Zinc +642.9%
Contains more Copper +10210%
Contains more Manganese +72533.3%
Contains more Selenium +24.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Calcium +115.2%
Contains more Iron +12266.7%
Contains more Magnesium +2354.5%
Contains more Phosphorus +406.3%
Contains more Potassium +388.7%
Contains less Sodium -97.7%
Contains more Zinc +642.9%
Contains more Copper +10210%
Contains more Manganese +72533.3%
Contains more Selenium +24.2%

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.
Almond
8
:
4
Milk
Contains more Vitamin E +256200%
Contains more Vitamin B1 +925%
Contains more Vitamin B2 +515.1%
Contains more Vitamin B3 +3790.3%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +270.3%
Contains more Folate +780%
Contains more Choline +194.4%
Contains more Vitamin A +9700%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 10% 1%
Contains more Vitamin E +256200%
Contains more Vitamin B1 +925%
Contains more Vitamin B2 +515.1%
Contains more Vitamin B3 +3790.3%
Contains more Vitamin B5 +30.5%
Contains more Vitamin B6 +270.3%
Contains more Folate +780%
Contains more Choline +194.4%
Contains more Vitamin A +9700%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
:
1
Milk
Contains more Protein +527.6%
Contains more Fats +5047.4%
Contains more Carbs +331.9%
Contains more Other +294.7%
Contains more Water +1939%
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
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Protein +527.6%
Contains more Fats +5047.4%
Contains more Carbs +331.9%
Contains more Other +294.7%
Contains more Water +1939%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
1
Milk
Contains more Monounsaturated Fat +11290.3%
Contains more Polyunsaturated fat +35125.7%
Contains less Saturated Fat -83.4%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +11290.3%
Contains more Polyunsaturated fat +35125.7%
Contains less Saturated Fat -83.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
6
:
1
Milk
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +∞%
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Milk
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Almond Milk Opinion
Net carbs 9.05g 4.99g Almond
Protein 21.15g 3.37g Almond
Fats 49.93g 0.97g Almond
Carbs 21.55g 4.99g Almond
Calories 579kcal 42kcal Almond
Starch 0.72g Almond
Fructose 0.11g 0g Almond
Sugar 4.35g 5.2g Almond
Fiber 12.5g 0g Almond
Calcium 269mg 125mg Almond
Iron 3.71mg 0.03mg Almond
Magnesium 270mg 11mg Almond
Phosphorus 481mg 95mg Almond
Potassium 733mg 150mg Almond
Sodium 1mg 44mg Almond
Zinc 3.12mg 0.42mg Almond
Copper 1.031mg 0.01mg Almond
Manganese 2.179mg 0.003mg Almond
Selenium 4.1µg 3.3µg Almond
Vitamin A 2IU 196IU Milk
Vitamin A RAE 0µg 58µg Milk
Vitamin E 25.63mg 0.01mg Almond
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin B1 0.205mg 0.02mg Almond
Vitamin B2 1.138mg 0.185mg Almond
Vitamin B3 3.618mg 0.093mg Almond
Vitamin B5 0.471mg 0.361mg Almond
Vitamin B6 0.137mg 0.037mg Almond
Folate 44µg 5µg Almond
Vitamin B12 0µg 0.47µg Milk
Choline 52.1mg 17.7mg Almond
Vitamin K 0µg 0.1µg Milk
Tryptophan 0.211mg 0.043mg Almond
Threonine 0.601mg 0.143mg Almond
Isoleucine 0.751mg 0.174mg Almond
Leucine 1.473mg 0.319mg Almond
Lysine 0.568mg 0.282mg Almond
Methionine 0.157mg 0.088mg Almond
Phenylalanine 1.132mg 0.174mg Almond
Valine 0.855mg 0.22mg Almond
Histidine 0.539mg 0.101mg Almond
Cholesterol 0mg 5mg Almond
Trans Fat 0.015g Milk
Saturated Fat 3.802g 0.633g Milk
Monounsaturated Fat 31.551g 0.277g Almond
Polyunsaturated fat 12.329g 0.035g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g 0.027g Almond
Omega-3 - ALA 0.003g 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
Almond
15%
Milk
Minerals Daily Need Coverage Score
142%
Almond
14%
Milk

Comparison summary

Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 3.169g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1.8)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.