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Milk vs. Almond — In-Depth Nutrition Comparison

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Summary of differences between Milk and Almond

  • 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 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Nuts, almonds.

Infographic

Milk vs Almond infographic
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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.
Milk
0
:
10
Almond
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 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
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.
Milk
4
:
8
Almond
Contains more Vitamin A +9700%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin A +9700%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
1
:
6
Almond
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Almond
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
15%
Milk
78%
Almond
Minerals Daily Need Coverage Score
14%
Milk
142%
Almond

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