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Almonds vs. Milk — In-Depth Nutrition Comparison

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Summary of differences between almonds and milk

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

Infographic

Almonds vs Milk 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.
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%
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%
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.
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%
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
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
Contains more Mono. FatMonounsaturated fat +11290.3%
Contains more Poly. FatPolyunsaturated fat +35125.7%
Contains less Sat. FatSaturated fat -83.4%

Carbohydrate type comparison

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

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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. Almonds - 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.