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Milk vs. Almonds — In-Depth Nutrition Comparison

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Summary of differences between milk and almonds

  • The amount of vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, iron, zinc, and vitamin B3 in almonds is higher than in milk.
  • Almonds cover your daily need for vitamin E, 171% more than milk.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of milk is 31.

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 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.
Milk
Milk
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 +2354.5%
Contains more CalciumCalcium +115.2%
Contains more PotassiumPotassium +388.7%
Contains more IronIron +12266.7%
Contains more CopperCopper +10210%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +406.3%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +72533.3%
Contains more SeleniumSelenium +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
Milk
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +256200%
Contains more Vitamin B1Vitamin B1 +925%
Contains more Vitamin B2Vitamin B2 +515.1%
Contains more Vitamin B3Vitamin B3 +3790.3%
Contains more Vitamin B5Vitamin B5 +30.5%
Contains more Vitamin B6Vitamin B6 +270.3%
Contains more FolateFolate +780%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Milk Almonds DV% diff.
Vitamin E 0.01mg 25.63mg 171%
Copper 0.01mg 1.031mg 113%
Manganese 0.003mg 2.179mg 95%
Polyunsaturated fat 0.035g 12.329g 82%
Monounsaturated fat 0.277g 31.551g 78%
Fats 0.97g 49.93g 75%
Vitamin B2 0.185mg 1.138mg 73%
Magnesium 11mg 270mg 62%
Phosphorus 95mg 481mg 55%
Fiber 0g 12.5g 50%
Iron 0.03mg 3.71mg 46%
Protein 3.37g 21.15g 36%
Calories 42kcal 579kcal 27%
Zinc 0.42mg 3.12mg 25%
Vitamin B3 0.093mg 3.618mg 22%
Vitamin B12 0.47µg 0µg 20%
Potassium 150mg 733mg 17%
Vitamin B1 0.02mg 0.205mg 15%
Calcium 125mg 269mg 14%
Saturated fat 0.633g 3.802g 14%
Folate 5µg 44µg 10%
Vitamin B6 0.037mg 0.137mg 8%
Carbs 4.99g 21.55g 6%
Vitamin D* 48 IU 0 IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin A 58µg 0µg 6%
Choline 17.7mg 52.1mg 6%
Cholesterol 5mg 0mg 2%
Sodium 44mg 1mg 2%
Vitamin B5 0.361mg 0.471mg 2%
Selenium 3.3µg 4.1µg 1%
Protein per 100 calories 8g 3.7g N/A
Calories per 10 g protein 125kcal 274kcal N/A
Weight per 100 calories 238g 17g N/A
Unsaturated / Saturated Fat ratio 0.49 12 N/A
Net carbs 4.99g 9.05g N/A
Sugar 5.2g 4.35g N/A
Starch 0.72g 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.015g N/A
Tryptophan 0.043mg 0.211mg 0%
Threonine 0.143mg 0.601mg 0%
Isoleucine 0.174mg 0.751mg 0%
Leucine 0.319mg 1.473mg 0%
Lysine 0.282mg 0.568mg 0%
Methionine 0.088mg 0.157mg 0%
Phenylalanine 0.174mg 1.132mg 0%
Valine 0.22mg 0.855mg 0%
Histidine 0.101mg 0.539mg 0%
Fructose 0g 0.11g 0%
Omega-3 - ALA 0.004g 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.027g 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
1
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 WaterWater +1939%
Contains more ProteinProtein +527.6%
Contains more FatsFats +5047.4%
Contains more CarbsCarbs +331.9%
Contains more OtherOther +294.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -83.4%
Contains more Mono. FatMonounsaturated fat +11290.3%
Contains more Poly. FatPolyunsaturated fat +35125.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
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 LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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