Side-by-Side Comparison

Almonds (Raw) vs Orange

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

fruits

Orange

47Calories

0.9Protein

2.4Fiber

53.2Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-92%

Orange

Orange has fewer calories (energy) (47 kcal vs 579 kcal, 532 kcal less).

Higher Protein

+2150%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 0.94 g in Orange (+20.2 g, +2150%).

Higher Dietary Fiber

+421%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 2.4 g in Orange (+10.1 g, +421%).

Higher Vitamin C

Orange

Orange provides 53.2 mg vs 0 mg in Almonds (Raw) (+53.2 mg).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Orange100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Orange

47 kcal2% DV

Almonds (Raw) provides 579 kcal vs 47 kcal in Orange (+532 kcal, +1132%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Orange

0.94 g2% DV

Almonds (Raw) provides 21.2 g vs 0.94 g in Orange (+20.2 g, +2150%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

21.6 g8% DV

Orange

11.8 g4% DV

Almonds (Raw) provides 21.6 g vs 11.8 g in Orange (+9.8 g, +83%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Orange

2.4 g9% DV

Almonds (Raw) provides 12.5 g vs 2.4 g in Orange (+10.1 g, +421%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Orange

0.12 g

Almonds (Raw) provides 49.9 g vs 0.12 g in Orange (+49.8 g, +41508%).

Total SugarsOrange higher

Almonds (Raw)

4.4 g9% DV

Orange

9.4 g19% DV

Orange provides 9.4 g vs 4.4 g in Almonds (Raw) (+5.0 g, +115%).

Vitamins12 nutrients

Vitamin COrange higher

Almonds (Raw)

0 mg

Orange

53.2 mg59% DV

Orange has higher vitamin c (53.2 mg vs 0 mg).

Vitamin A (RAE)Orange higher

Almonds (Raw)

0 µg

Orange

11 µg1% DV

Orange has higher vitamin a (rae) (11 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Orange

0 µg

Both Almonds (Raw) and Orange provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Orange

0.18 mg1% DV

Almonds (Raw) provides 25.6 mg vs 0.18 mg in Orange (+25.5 mg, +14139%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Orange

0 µg

Both Almonds (Raw) and Orange provide similar amounts of vitamin k (0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

44 µg11% DV

Orange

30 µg8% DV

Almonds (Raw) provides 44 µg vs 30 µg in Orange (+14 µg, +47%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Orange

0.09 mg7% DV

Almonds (Raw) provides 0.21 mg vs 0.09 mg in Orange (+0.12 mg, +136%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Orange

0.04 mg3% DV

Almonds (Raw) provides 1.1 mg vs 0.04 mg in Orange (+1.1 mg, +2745%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Orange

0.28 mg2% DV

Almonds (Raw) provides 3.6 mg vs 0.28 mg in Orange (+3.3 mg, +1183%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Orange

0.25 mg5% DV

Almonds (Raw) provides 0.47 mg vs 0.25 mg in Orange (+0.22 mg, +88%).

Vitamin B6Almonds (Raw) higher

Almonds (Raw)

0.14 mg8% DV

Orange

0.06 mg4% DV

Almonds (Raw) provides slightly more vitamin b6 (0.14 mg vs 0.06 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Orange

0 µg

Both Almonds (Raw) and Orange provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumAlmonds (Raw) higher

Almonds (Raw)

1.0 mg

Orange

0 mg

Almonds (Raw) has higher sodium (1.0 mg vs 0 mg).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Orange

181 mg4% DV

Almonds (Raw) provides 733 mg vs 181 mg in Orange (+552 mg, +305%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Orange

40.0 mg3% DV

Almonds (Raw) provides 269 mg vs 40.0 mg in Orange (+229 mg, +573%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Orange

0.10 mg1% DV

Almonds (Raw) provides 3.7 mg vs 0.10 mg in Orange (+3.6 mg, +3610%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Orange

10.0 mg2% DV

Almonds (Raw) provides 270 mg vs 10.0 mg in Orange (+260 mg, +2600%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Orange

14.0 mg1% DV

Almonds (Raw) provides 481 mg vs 14.0 mg in Orange (+467 mg, +3336%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Orange

0.07 mg1% DV

Almonds (Raw) provides 3.1 mg vs 0.07 mg in Orange (+3.1 mg, +4357%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Orange

0.02 g

Almonds (Raw) provides 3.8 g vs 0.02 g in Orange (+3.8 g, +25233%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Orange131 g (1 medium orange (131 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Orange

62 kcal3% DV

Almonds (Raw) provides 162 kcal vs 62 kcal in Orange (+101 kcal, +163%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

5.9 g12% DV

Orange

1.2 g2% DV

Almonds (Raw) provides 5.9 g vs 1.2 g in Orange (+4.7 g, +381%).

CarbohydratesOrange higher

Almonds (Raw)

6.0 g2% DV

Orange

15.4 g6% DV

Orange provides 15.4 g vs 6.0 g in Almonds (Raw) (+9.4 g, +155%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

3.5 g13% DV

Orange

3.1 g11% DV

Almonds (Raw) provides 3.5 g vs 3.1 g in Orange (+0.36 g, +11%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Orange

0.16 g

Almonds (Raw) provides 14.0 g vs 0.16 g in Orange (+13.8 g, +8793%).

Total SugarsOrange higher

Almonds (Raw)

1.2 g2% DV

Orange

12.2 g24% DV

Orange provides 12.2 g vs 1.2 g in Almonds (Raw) (+11.0 g, +906%).

Vitamins12 nutrients

Vitamin COrange higher

Almonds (Raw)

0 mg

Orange

69.7 mg77% DV

Orange has higher vitamin c (69.7 mg vs 0 mg).

Vitamin A (RAE)Orange higher

Almonds (Raw)

0 µg

Orange

14 µg2% DV

Orange has higher vitamin a (rae) (14 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Orange

0 µg

Both Almonds (Raw) and Orange provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Orange

0.24 mg2% DV

Almonds (Raw) provides 7.2 mg vs 0.24 mg in Orange (+6.9 mg, +2943%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Orange

0 µg

Both Almonds (Raw) and Orange provide similar amounts of vitamin k (0 µg).

Folate (DFE)Orange higher

Almonds (Raw)

12 µg3% DV

Orange

39 µg10% DV

Orange provides 39 µg vs 12 µg in Almonds (Raw) (+27 µg, +219%).

Thiamin (Vitamin B1)Orange higher

Almonds (Raw)

0.06 mg5% DV

Orange

0.11 mg9% DV

Orange provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Orange

0.05 mg4% DV

Almonds (Raw) provides 0.32 mg vs 0.05 mg in Orange (+0.27 mg, +508%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Orange

0.37 mg2% DV

Almonds (Raw) provides 1.0 mg vs 0.37 mg in Orange (+0.64 mg, +174%).

Pantothenic Acid (B5)Orange higher

Almonds (Raw)

0.13 mg3% DV

Orange

0.33 mg7% DV

Orange provides 0.33 mg vs 0.13 mg in Almonds (Raw) (+0.20 mg, +148%).

Vitamin B6Similar

Almonds (Raw)

0.04 mg2% DV

Orange

0.08 mg5% DV

Both Almonds (Raw) and Orange provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Orange

0 µg

Both Almonds (Raw) and Orange provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumAlmonds (Raw) higher

Almonds (Raw)

0.28 mg

Orange

0 mg

Almonds (Raw) has higher sodium (0.28 mg vs 0 mg).

PotassiumOrange higher

Almonds (Raw)

205 mg4% DV

Orange

237 mg5% DV

Orange provides 237 mg vs 205 mg in Almonds (Raw) (+31.9 mg, +16%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Orange

52.4 mg4% DV

Almonds (Raw) provides 75.3 mg vs 52.4 mg in Orange (+22.9 mg, +44%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Orange

0.13 mg1% DV

Almonds (Raw) provides 1.0 mg vs 0.13 mg in Orange (+0.91 mg, +693%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Orange

13.1 mg3% DV

Almonds (Raw) provides 75.6 mg vs 13.1 mg in Orange (+62.5 mg, +477%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

Orange

18.3 mg1% DV

Almonds (Raw) provides 135 mg vs 18.3 mg in Orange (+116 mg, +634%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Orange

0.09 mg1% DV

Almonds (Raw) provides 0.87 mg vs 0.09 mg in Orange (+0.78 mg, +853%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Orange

0.02 g

Almonds (Raw) provides 1.1 g vs 0.02 g in Orange (+1.0 g, +5315%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

OrangeAmount per 100 kcal (213 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Orange

100 kcal5% DV

Both Almonds (Raw) and Orange provide similar amounts of calories (energy) (98 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

3.6 g7% DV

Orange

2.0 g4% DV

Almonds (Raw) provides 3.6 g vs 2.0 g in Orange (+1.6 g, +80%).

CarbohydratesOrange higher

Almonds (Raw)

3.7 g1% DV

Orange

25.0 g9% DV

Orange provides 25.0 g vs 3.7 g in Almonds (Raw) (+21.4 g, +583%).

Dietary FiberOrange higher

Almonds (Raw)

2.1 g8% DV

Orange

5.1 g18% DV

Orange provides 5.1 g vs 2.1 g in Almonds (Raw) (+3.0 g, +141%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Orange

0.26 g

Almonds (Raw) provides 8.5 g vs 0.26 g in Orange (+8.2 g, +3221%).

Total SugarsOrange higher

Almonds (Raw)

0.74 g1% DV

Orange

19.9 g40% DV

Orange provides 19.9 g vs 0.74 g in Almonds (Raw) (+19.2 g, +2593%).

Vitamins12 nutrients

Vitamin COrange higher

Almonds (Raw)

0 mg

Orange

113 mg126% DV

Orange has higher vitamin c (113 mg vs 0 mg).

Vitamin A (RAE)Orange higher

Almonds (Raw)

0 µg

Orange

23 µg3% DV

Orange has higher vitamin a (rae) (23 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Orange

0 µg

Both Almonds (Raw) and Orange provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Orange

0.38 mg3% DV

Almonds (Raw) provides 4.4 mg vs 0.38 mg in Orange (+4.0 mg, +1036%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Orange

0 µg

Both Almonds (Raw) and Orange provide similar amounts of vitamin k (0 µg).

Folate (DFE)Orange higher

Almonds (Raw)

7.5 µg2% DV

Orange

64 µg16% DV

Orange provides 64 µg vs 7.5 µg in Almonds (Raw) (+56 µg, +754%).

Thiamin (Vitamin B1)Orange higher

Almonds (Raw)

0.03 mg3% DV

Orange

0.19 mg15% DV

Orange provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Orange

0.09 mg7% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.09 mg).

Niacin (Vitamin B3)Similar

Almonds (Raw)

0.62 mg4% DV

Orange

0.60 mg4% DV

Both Almonds (Raw) and Orange provide similar amounts of niacin (vitamin b3) (0.62 mg).

Pantothenic Acid (B5)Orange higher

Almonds (Raw)

0.08 mg2% DV

Orange

0.53 mg11% DV

Orange provides 0.53 mg vs 0.08 mg in Almonds (Raw) (+0.45 mg, +565%).

Vitamin B6Orange higher

Almonds (Raw)

0.02 mg1% DV

Orange

0.13 mg8% DV

Orange provides slightly more vitamin b6 (0.13 mg vs 0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Orange

0 µg

Both Almonds (Raw) and Orange provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumAlmonds (Raw) higher

Almonds (Raw)

0.17 mg

Orange

0 mg

Almonds (Raw) provides slightly more sodium (0.17 mg vs 0 mg).

PotassiumOrange higher

Almonds (Raw)

125 mg3% DV

Orange

386 mg8% DV

Orange provides 386 mg vs 125 mg in Almonds (Raw) (+261 mg, +209%).

CalciumOrange higher

Almonds (Raw)

45.7 mg4% DV

Orange

85.2 mg7% DV

Orange provides 85.2 mg vs 45.7 mg in Almonds (Raw) (+39.5 mg, +86%).

IronAlmonds (Raw) higher

Almonds (Raw)

0.63 mg4% DV

Orange

0.21 mg1% DV

Almonds (Raw) provides 0.63 mg vs 0.21 mg in Orange (+0.42 mg, +196%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Orange

21.3 mg5% DV

Almonds (Raw) provides 45.9 mg vs 21.3 mg in Orange (+24.6 mg, +115%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

81.8 mg7% DV

Orange

29.8 mg2% DV

Almonds (Raw) provides 81.8 mg vs 29.8 mg in Orange (+52.0 mg, +174%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.53 mg5% DV

Orange

0.15 mg1% DV

Almonds (Raw) provides 0.53 mg vs 0.15 mg in Orange (+0.38 mg, +256%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Orange

0.03 g

Almonds (Raw) provides 0.65 g vs 0.03 g in Orange (+0.61 g, +1922%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

OrangeNormalized to 300 kcal (638 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Orange

300 kcal15% DV

Both Almonds (Raw) and Orange provide similar amounts of calories (energy) (301 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

11.0 g22% DV

Orange

6.0 g12% DV

Almonds (Raw) provides 11.0 g vs 6.0 g in Orange (+5.0 g, +83%).

CarbohydratesOrange higher

Almonds (Raw)

11.2 g4% DV

Orange

75.0 g27% DV

Orange provides 75.0 g vs 11.2 g in Almonds (Raw) (+63.8 g, +569%).

Dietary FiberOrange higher

Almonds (Raw)

6.5 g23% DV

Orange

15.3 g55% DV

Orange provides 15.3 g vs 6.5 g in Almonds (Raw) (+8.8 g, +136%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Orange

0.77 g1% DV

Almonds (Raw) provides 26.0 g vs 0.77 g in Orange (+25.2 g, +3291%).

Total SugarsOrange higher

Almonds (Raw)

2.3 g5% DV

Orange

59.7 g119% DV

Orange provides 59.7 g vs 2.3 g in Almonds (Raw) (+57.4 g, +2537%).

Vitamins12 nutrients

Vitamin COrange higher

Almonds (Raw)

0 mg

Orange

339 mg377% DV

Orange has higher vitamin c (339 mg vs 0 mg).

Vitamin A (RAE)Orange higher

Almonds (Raw)

0 µg

Orange

70 µg8% DV

Orange has higher vitamin a (rae) (70 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Orange

0 µg

Both Almonds (Raw) and Orange provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Orange

1.1 mg8% DV

Almonds (Raw) provides 13.3 mg vs 1.1 mg in Orange (+12.2 mg, +1061%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Orange

0 µg

Both Almonds (Raw) and Orange provide similar amounts of vitamin k (0 µg).

Folate (DFE)Orange higher

Almonds (Raw)

23 µg6% DV

Orange

191 µg48% DV

Orange provides 191 µg vs 23 µg in Almonds (Raw) (+169 µg, +737%).

Thiamin (Vitamin B1)Orange higher

Almonds (Raw)

0.11 mg9% DV

Orange

0.56 mg46% DV

Orange provides 0.56 mg vs 0.11 mg in Almonds (Raw) (+0.45 mg, +421%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Orange

0.26 mg20% DV

Almonds (Raw) provides 0.59 mg vs 0.26 mg in Orange (+0.34 mg, +132%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Orange

1.8 mg11% DV

Almonds (Raw) provides 1.9 mg vs 1.8 mg in Orange (+0.08 mg, +5%).

Pantothenic Acid (B5)Orange higher

Almonds (Raw)

0.24 mg5% DV

Orange

1.6 mg32% DV

Orange provides 1.6 mg vs 0.24 mg in Almonds (Raw) (+1.4 mg, +551%).

Vitamin B6Orange higher

Almonds (Raw)

0.07 mg4% DV

Orange

0.38 mg23% DV

Orange provides 0.38 mg vs 0.07 mg in Almonds (Raw) (+0.31 mg, +437%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Orange

0 µg

Both Almonds (Raw) and Orange provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumAlmonds (Raw) higher

Almonds (Raw)

0.52 mg

Orange

0 mg

Almonds (Raw) has higher sodium (0.52 mg vs 0 mg).

PotassiumOrange higher

Almonds (Raw)

381 mg8% DV

Orange

1,155 mg25% DV

Orange provides 1,155 mg vs 381 mg in Almonds (Raw) (+774 mg, +203%).

CalciumOrange higher

Almonds (Raw)

140 mg11% DV

Orange

255 mg20% DV

Orange provides 255 mg vs 140 mg in Almonds (Raw) (+115 mg, +82%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.9 mg11% DV

Orange

0.64 mg4% DV

Almonds (Raw) provides 1.9 mg vs 0.64 mg in Orange (+1.3 mg, +202%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

Orange

63.8 mg15% DV

Almonds (Raw) provides 140 mg vs 63.8 mg in Orange (+76.6 mg, +120%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

250 mg20% DV

Orange

89.3 mg7% DV

Almonds (Raw) provides 250 mg vs 89.3 mg in Orange (+161 mg, +180%).

ZincAlmonds (Raw) higher

Almonds (Raw)

1.6 mg15% DV

Orange

0.45 mg4% DV

Almonds (Raw) provides 1.6 mg vs 0.45 mg in Orange (+1.2 mg, +263%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Orange

0.10 g

Almonds (Raw) provides 2.0 g vs 0.10 g in Orange (+1.9 g, +1965%).

Almonds (Raw) vs Orange

Almonds (Raw)

Orange

Nutritional Takeaways

Comparison Summary