Nuts vs Nuts

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Nuts, almonds, whole, raw is higher in more vitamins & minerals

Calories (kcal)

Nuts —
Nuts —

Protein (g)

Nuts 21.5
Nuts 9.96

Carbs (g)

Nuts 20.0
Nuts 12.7

Fat (g)

Nuts 51.1
Nuts 73.3

Fiber (g)

Nuts 10.8
Nuts 5.79

Quick answers

Which has more protein?

Nuts, almonds, whole, raw — 21.5g vs 9.96g per 100g.

Which is more nutrient-dense?

Nuts, almonds, whole, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Nuts Nuts
Macronutrients
Water 4.26 g 2.62 g
Protein 21.5 g 9.96 g
Total lipid (fat) 51.1 g 73.3 g
Carbohydrate, by difference 20.0 g 12.7 g
Fiber, total dietary 10.8 g 5.79 g
Fats & Fatty Acids
Fatty acids, total saturated 3.79 g 6.47 g
Fatty acids, total monounsaturated 31.3 g 39.3 g
Vitamins
Thiamin (Vitamin B1) 0.161 mg 0.548 mg
Niacin (Vitamin B3) 3.77 mg 0.946 mg
Vitamin B-6 — Pyridoxine 0.101 mg 0.171 mg
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug 0 ug
Minerals
Calcium, Ca 254 mg 54.8 mg
Iron, Fe 3.74 mg 2.37 mg
Magnesium, Mg 258 mg 103 mg
Phosphorus, P 503 mg 253 mg
Potassium, K 733 mg 360 mg
Sodium, Na 0 mg 0 mg
Zinc, Zn 2.87 mg 3.93 mg
Copper, Cu 0.910 mg 0.906 mg
Manganese, Mn 2.15 mg 2.28 mg
Other Nutrients
Energy (Atwater General Factors) 626 kcal 750 kcal
Energy (Atwater Specific Factors) 584 kcal 700 kcal
Nitrogen 4.14 g 1.88 g
Ash 3.16 g 1.44 g
Molybdenum, Mo 45.3 ug 15.6 ug
Biotin 57.0 ug 22.7 ug
Betaine 0.500 mg 0.700 mg
Vitamin K1 — Phylloquinone 0 ug 4.10 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug 0 ug
Fatty acids, total polyunsaturated 11.2 g 22.9 g
Tryptophan (EAA) 0.208 g 0.115 g
Threonine (EAA) 0.608 g 0.303 g
Isoleucine (EAA, BCAA) 0.774 g 0.365 g
Leucine (EAA, BCAA) 1.49 g 0.670 g
Lysine (EAA) 0.618 g 0.320 g
Methionine (EAA) 0.154 g 0.168 g
Phenylalanine (EAA) 1.20 g 0.463 g
Tyrosine (conditionally essential) 0.630 g 0.313 g
Valine (EAA, BCAA) 0.916 g 0.435 g
Arginine (conditionally essential) 2.46 g 1.36 g
Histidine (EAA) 0.548 g 0.262 g
Alanine 0.980 g 0.438 g
Aspartic acid 2.40 g 0.870 g
Glutamic acid 4.25 g 2.50 g
Glycine (conditionally essential) 1.43 g 0.493 g
Proline (conditionally essential) 1.31 g 0.610 g
Serine 0.990 g 0.540 g
Hydroxyproline 0 g 0 g
Cysteine 0.500 g 0.305 g
Daidzein 0 mg 0 mg
Genistein 0.005 mg 0 mg
Proanthocyanidin dimers 9.26 mg 42.1 mg
Proanthocyanidin trimers 7.63 mg 26.0 mg
Proanthocyanidin 4-6mers 27.4 mg 101 mg
Proanthocyanidin 7-10mers 28.2 mg 84.2 mg
Proanthocyanidin polymers (>10mers) 80.3 mg 223 mg
Apigenin 0 mg 0 mg
Luteolin 0 mg 0 mg
Kaempferol 0.390 mg —
Myricetin 0 mg 0 mg
Quercetin 0.360 mg 0 mg
Flavonoids
(-)-Epicatechin 0.600 mg 0.820 mg
(-)-Epicatechin 3-gallate 0 mg 0 mg
(-)-Epigallocatechin 2.59 mg 5.63 mg
(-)-Epigallocatechin 3-gallate 0 mg 2.30 mg
(+)-Catechin 1.28 mg 7.24 mg
(+)-Gallocatechin 0 mg 0 mg
Choline
Choline from glycerophoshocholine 1.20 mg 6.10 mg
Choline from phosphatidylcholine 40.0 mg 23.0 mg
Choline from phosphocholine 1.90 mg 1.30 mg
Choline from sphingomyelin 0 mg 0 mg
Free Choline 9.40 mg 9.70 mg
Total Choline 52.0 mg 41.0 mg
Iodine
Iodine mcg/100gB 0 mcg —
Fluoride
Mean mcg/100g ** — 10.0 mg
Isoflavones
Total isoflavones 0.010 mg 0 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Nuts, almonds, whole, raw nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Calcium, Ca +363% in Nuts, almonds, whole, raw Niacin (Vitamin B3) +298% in Nuts, almonds, whole, raw Magnesium, Mg +150% in Nuts, almonds, whole, raw Protein +115% in Nuts, almonds, whole, raw

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