Side-by-Side Comparison

Almonds (Raw) vs Potato (Flesh & Skin, Baked)

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

Clean baked potato cut open displaying fluffy steaming interior and skin

vegetables

Potato (Flesh & Skin, Baked)

93Calories

2.5Protein

2.2Fiber

12.8Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-84%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) has fewer calories (energy) (93 kcal vs 579 kcal, 486 kcal less).

Higher Protein

+746%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+18.7 g, +746%).

Higher Dietary Fiber

+468%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+10.3 g, +468%).

Higher Vitamin C

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 0 mg in Almonds (Raw) (+12.8 mg).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Potato (Flesh & Skin, Baked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Potato (Flesh & Skin, Baked)

93 kcal5% DV

Almonds (Raw) provides 579 kcal vs 93 kcal in Potato (Flesh & Skin, Baked) (+486 kcal, +523%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Potato (Flesh & Skin, Baked)

2.5 g5% DV

Almonds (Raw) provides 21.2 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+18.7 g, +746%).

CarbohydratesSimilar

Almonds (Raw)

21.6 g8% DV

Potato (Flesh & Skin, Baked)

21.2 g8% DV

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of carbohydrates (21.6 g).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Potato (Flesh & Skin, Baked)

2.2 g8% DV

Almonds (Raw) provides 12.5 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+10.3 g, +468%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Potato (Flesh & Skin, Baked)

0.13 g

Almonds (Raw) provides 49.9 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+49.8 g, +38308%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

4.4 g9% DV

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Almonds (Raw) provides 4.4 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+3.2 g, +278%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

0 mg

Potato (Flesh & Skin, Baked)

12.8 mg14% DV

Potato (Flesh & Skin, Baked) has higher vitamin c (12.8 mg vs 0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Potato (Flesh & Skin, Baked)

0.05 mg

Almonds (Raw) provides 25.6 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+25.6 mg, +51160%).

Vitamin KPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

2.0 µg2% DV

Potato (Flesh & Skin, Baked) has higher vitamin k (2.0 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

44 µg11% DV

Potato (Flesh & Skin, Baked)

28 µg7% DV

Almonds (Raw) provides 44 µg vs 28 µg in Potato (Flesh & Skin, Baked) (+16 µg, +57%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Potato (Flesh & Skin, Baked)

0.11 mg9% DV

Almonds (Raw) provides 0.21 mg vs 0.11 mg in Potato (Flesh & Skin, Baked) (+0.10 mg, +93%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Almonds (Raw) provides 1.1 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+1.1 mg, +2271%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Potato (Flesh & Skin, Baked)

1.4 mg9% DV

Almonds (Raw) provides 3.6 mg vs 1.4 mg in Potato (Flesh & Skin, Baked) (+2.2 mg, +156%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.47 mg9% DV

Potato (Flesh & Skin, Baked)

0.58 mg12% DV

Potato (Flesh & Skin, Baked) provides 0.58 mg vs 0.47 mg in Almonds (Raw) (+0.11 mg, +24%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.14 mg8% DV

Potato (Flesh & Skin, Baked)

0.30 mg18% DV

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.14 mg in Almonds (Raw) (+0.16 mg, +118%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

1.0 mg

Potato (Flesh & Skin, Baked)

10.0 mg

Potato (Flesh & Skin, Baked) provides 10.0 mg vs 1.0 mg in Almonds (Raw) (+9.0 mg, +900%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Potato (Flesh & Skin, Baked)

535 mg11% DV

Almonds (Raw) provides 733 mg vs 535 mg in Potato (Flesh & Skin, Baked) (+198 mg, +37%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Potato (Flesh & Skin, Baked)

15.0 mg1% DV

Almonds (Raw) provides 269 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+254 mg, +1693%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Potato (Flesh & Skin, Baked)

1.1 mg6% DV

Almonds (Raw) provides 3.7 mg vs 1.1 mg in Potato (Flesh & Skin, Baked) (+2.6 mg, +244%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Potato (Flesh & Skin, Baked)

28.0 mg7% DV

Almonds (Raw) provides 270 mg vs 28.0 mg in Potato (Flesh & Skin, Baked) (+242 mg, +864%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Potato (Flesh & Skin, Baked)

70.0 mg6% DV

Almonds (Raw) provides 481 mg vs 70.0 mg in Potato (Flesh & Skin, Baked) (+411 mg, +587%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Potato (Flesh & Skin, Baked)

0.36 mg3% DV

Almonds (Raw) provides 3.1 mg vs 0.36 mg in Potato (Flesh & Skin, Baked) (+2.8 mg, +767%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Potato (Flesh & Skin, Baked)

0.03 g

Almonds (Raw) provides 3.8 g vs 0.03 g in Potato (Flesh & Skin, Baked) (+3.8 g, +12567%).

Nutrient

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

Potato (Flesh & Skin, Baked)173 g (1 medium baked potato (173 g))

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

162 kcal8% DV

Potato (Flesh & Skin, Baked)

161 kcal8% DV

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (162 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

5.9 g12% DV

Potato (Flesh & Skin, Baked)

4.3 g9% DV

Almonds (Raw) provides 5.9 g vs 4.3 g in Potato (Flesh & Skin, Baked) (+1.6 g, +37%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

6.0 g2% DV

Potato (Flesh & Skin, Baked)

36.6 g13% DV

Potato (Flesh & Skin, Baked) provides 36.6 g vs 6.0 g in Almonds (Raw) (+30.6 g, +506%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

3.5 g13% DV

Potato (Flesh & Skin, Baked)

3.8 g14% DV

Potato (Flesh & Skin, Baked) provides 3.8 g vs 3.5 g in Almonds (Raw) (+0.31 g, +9%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Potato (Flesh & Skin, Baked)

0.22 g

Almonds (Raw) provides 14.0 g vs 0.22 g in Potato (Flesh & Skin, Baked) (+13.8 g, +6116%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

1.2 g2% DV

Potato (Flesh & Skin, Baked)

2.0 g4% DV

Potato (Flesh & Skin, Baked) provides 2.0 g vs 1.2 g in Almonds (Raw) (+0.77 g, +63%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

0 mg

Potato (Flesh & Skin, Baked)

22.1 mg25% DV

Potato (Flesh & Skin, Baked) has higher vitamin c (22.1 mg vs 0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Potato (Flesh & Skin, Baked)

0.09 mg1% DV

Almonds (Raw) provides 7.2 mg vs 0.09 mg in Potato (Flesh & Skin, Baked) (+7.1 mg, +8196%).

Vitamin KPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

3.5 µg3% DV

Potato (Flesh & Skin, Baked) has higher vitamin k (3.5 µg vs 0 µg).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

12 µg3% DV

Potato (Flesh & Skin, Baked)

48 µg12% DV

Potato (Flesh & Skin, Baked) provides 48 µg vs 12 µg in Almonds (Raw) (+36 µg, +293%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.06 mg5% DV

Potato (Flesh & Skin, Baked)

0.18 mg15% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Potato (Flesh & Skin, Baked)

0.08 mg6% DV

Almonds (Raw) provides 0.32 mg vs 0.08 mg in Potato (Flesh & Skin, Baked) (+0.24 mg, +284%).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

1.0 mg6% DV

Potato (Flesh & Skin, Baked)

2.4 mg15% DV

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 1.0 mg in Almonds (Raw) (+1.4 mg, +141%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.13 mg3% DV

Potato (Flesh & Skin, Baked)

1.0 mg20% DV

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.13 mg in Almonds (Raw) (+0.88 mg, +666%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.04 mg2% DV

Potato (Flesh & Skin, Baked)

0.52 mg30% DV

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.04 mg in Almonds (Raw) (+0.48 mg, +1244%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.28 mg

Potato (Flesh & Skin, Baked)

17.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 17.3 mg vs 0.28 mg in Almonds (Raw) (+17.0 mg, +6079%).

PotassiumPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

205 mg4% DV

Potato (Flesh & Skin, Baked)

926 mg20% DV

Potato (Flesh & Skin, Baked) provides 926 mg vs 205 mg in Almonds (Raw) (+720 mg, +351%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Potato (Flesh & Skin, Baked)

26.0 mg2% DV

Almonds (Raw) provides 75.3 mg vs 26.0 mg in Potato (Flesh & Skin, Baked) (+49.4 mg, +190%).

IronPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

1.0 mg6% DV

Potato (Flesh & Skin, Baked)

1.9 mg10% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 1.0 mg in Almonds (Raw) (+0.83 mg, +80%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Potato (Flesh & Skin, Baked)

48.4 mg12% DV

Almonds (Raw) provides 75.6 mg vs 48.4 mg in Potato (Flesh & Skin, Baked) (+27.2 mg, +56%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

Potato (Flesh & Skin, Baked)

121 mg10% DV

Almonds (Raw) provides 135 mg vs 121 mg in Potato (Flesh & Skin, Baked) (+13.6 mg, +11%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Potato (Flesh & Skin, Baked)

0.62 mg6% DV

Almonds (Raw) provides 0.87 mg vs 0.62 mg in Potato (Flesh & Skin, Baked) (+0.25 mg, +40%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Potato (Flesh & Skin, Baked)

0.05 g

Almonds (Raw) provides 1.1 g vs 0.05 g in Potato (Flesh & Skin, Baked) (+1.0 g, +1950%).

Nutrient

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

Potato (Flesh & Skin, Baked)Amount per 100 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Potato (Flesh & Skin, Baked)

100 kcal5% DV

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (98 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

3.6 g7% DV

Potato (Flesh & Skin, Baked)

2.7 g5% DV

Almonds (Raw) provides 3.6 g vs 2.7 g in Potato (Flesh & Skin, Baked) (+0.90 g, +33%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

3.7 g1% DV

Potato (Flesh & Skin, Baked)

22.8 g8% DV

Potato (Flesh & Skin, Baked) provides 22.8 g vs 3.7 g in Almonds (Raw) (+19.2 g, +524%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

2.1 g8% DV

Potato (Flesh & Skin, Baked)

2.4 g8% DV

Potato (Flesh & Skin, Baked) provides 2.4 g vs 2.1 g in Almonds (Raw) (+0.25 g, +12%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Potato (Flesh & Skin, Baked)

0.14 g

Almonds (Raw) provides 8.5 g vs 0.14 g in Potato (Flesh & Skin, Baked) (+8.3 g, +5946%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.74 g1% DV

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Potato (Flesh & Skin, Baked) provides 1.2 g vs 0.74 g in Almonds (Raw) (+0.50 g, +68%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

0 mg

Potato (Flesh & Skin, Baked)

13.8 mg15% DV

Potato (Flesh & Skin, Baked) has higher vitamin c (13.8 mg vs 0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Potato (Flesh & Skin, Baked)

0.05 mg

Almonds (Raw) provides 4.4 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+4.3 mg, +7969%).

Vitamin KPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

2.2 µg2% DV

Potato (Flesh & Skin, Baked) has higher vitamin k (2.2 µg vs 0 µg).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

7.5 µg2% DV

Potato (Flesh & Skin, Baked)

30 µg8% DV

Potato (Flesh & Skin, Baked) provides 30 µg vs 7.5 µg in Almonds (Raw) (+23 µg, +304%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.03 mg3% DV

Potato (Flesh & Skin, Baked)

0.11 mg10% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.05 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.62 mg4% DV

Potato (Flesh & Skin, Baked)

1.5 mg10% DV

Potato (Flesh & Skin, Baked) provides 1.5 mg vs 0.62 mg in Almonds (Raw) (+0.91 mg, +148%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.08 mg2% DV

Potato (Flesh & Skin, Baked)

0.63 mg13% DV

Potato (Flesh & Skin, Baked) provides 0.63 mg vs 0.08 mg in Almonds (Raw) (+0.55 mg, +688%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.02 mg1% DV

Potato (Flesh & Skin, Baked)

0.32 mg19% DV

Potato (Flesh & Skin, Baked) provides 0.32 mg vs 0.02 mg in Almonds (Raw) (+0.30 mg, +1282%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.17 mg

Potato (Flesh & Skin, Baked)

10.8 mg

Potato (Flesh & Skin, Baked) provides 10.8 mg vs 0.17 mg in Almonds (Raw) (+10.6 mg, +6253%).

PotassiumPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

125 mg3% DV

Potato (Flesh & Skin, Baked)

578 mg12% DV

Potato (Flesh & Skin, Baked) provides 578 mg vs 125 mg in Almonds (Raw) (+453 mg, +364%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

45.7 mg4% DV

Potato (Flesh & Skin, Baked)

16.2 mg1% DV

Almonds (Raw) provides 45.7 mg vs 16.2 mg in Potato (Flesh & Skin, Baked) (+29.5 mg, +182%).

IronPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.63 mg4% DV

Potato (Flesh & Skin, Baked)

1.2 mg6% DV

Potato (Flesh & Skin, Baked) provides 1.2 mg vs 0.63 mg in Almonds (Raw) (+0.54 mg, +85%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Potato (Flesh & Skin, Baked)

30.2 mg7% DV

Almonds (Raw) provides 45.9 mg vs 30.2 mg in Potato (Flesh & Skin, Baked) (+15.7 mg, +52%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

81.8 mg7% DV

Potato (Flesh & Skin, Baked)

75.6 mg6% DV

Almonds (Raw) provides 81.8 mg vs 75.6 mg in Potato (Flesh & Skin, Baked) (+6.2 mg, +8%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.53 mg5% DV

Potato (Flesh & Skin, Baked)

0.39 mg4% DV

Almonds (Raw) provides 0.53 mg vs 0.39 mg in Potato (Flesh & Skin, Baked) (+0.14 mg, +36%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Potato (Flesh & Skin, Baked)

0.03 g

Almonds (Raw) provides 0.65 g vs 0.03 g in Potato (Flesh & Skin, Baked) (+0.61 g, +1894%).

Nutrient

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

Potato (Flesh & Skin, Baked)Normalized to 300 kcal (323 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Potato (Flesh & Skin, Baked)

300 kcal15% DV

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of calories (energy) (301 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

11.0 g22% DV

Potato (Flesh & Skin, Baked)

8.1 g16% DV

Almonds (Raw) provides 11.0 g vs 8.1 g in Potato (Flesh & Skin, Baked) (+2.9 g, +36%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

11.2 g4% DV

Potato (Flesh & Skin, Baked)

68.3 g25% DV

Potato (Flesh & Skin, Baked) provides 68.3 g vs 11.2 g in Almonds (Raw) (+57.1 g, +510%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

6.5 g23% DV

Potato (Flesh & Skin, Baked)

7.1 g25% DV

Potato (Flesh & Skin, Baked) provides 7.1 g vs 6.5 g in Almonds (Raw) (+0.61 g, +9%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Potato (Flesh & Skin, Baked)

0.42 g1% DV

Almonds (Raw) provides 26.0 g vs 0.42 g in Potato (Flesh & Skin, Baked) (+25.5 g, +6083%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

2.3 g5% DV

Potato (Flesh & Skin, Baked)

3.7 g7% DV

Potato (Flesh & Skin, Baked) provides 3.7 g vs 2.3 g in Almonds (Raw) (+1.5 g, +64%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

0 mg

Potato (Flesh & Skin, Baked)

41.3 mg46% DV

Potato (Flesh & Skin, Baked) has higher vitamin c (41.3 mg vs 0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Potato (Flesh & Skin, Baked)

0.16 mg1% DV

Almonds (Raw) provides 13.3 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+13.2 mg, +8152%).

Vitamin KPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

6.5 µg5% DV

Potato (Flesh & Skin, Baked) has higher vitamin k (6.5 µg vs 0 µg).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

23 µg6% DV

Potato (Flesh & Skin, Baked)

90 µg23% DV

Potato (Flesh & Skin, Baked) provides 90 µg vs 23 µg in Almonds (Raw) (+68 µg, +295%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.11 mg9% DV

Potato (Flesh & Skin, Baked)

0.34 mg29% DV

Potato (Flesh & Skin, Baked) provides 0.34 mg vs 0.11 mg in Almonds (Raw) (+0.24 mg, +221%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Potato (Flesh & Skin, Baked)

0.16 mg12% DV

Almonds (Raw) provides 0.59 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+0.44 mg, +282%).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

1.9 mg12% DV

Potato (Flesh & Skin, Baked)

4.6 mg28% DV

Potato (Flesh & Skin, Baked) provides 4.6 mg vs 1.9 mg in Almonds (Raw) (+2.7 mg, +142%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.24 mg5% DV

Potato (Flesh & Skin, Baked)

1.9 mg38% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.24 mg in Almonds (Raw) (+1.6 mg, +670%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.07 mg4% DV

Potato (Flesh & Skin, Baked)

0.96 mg57% DV

Potato (Flesh & Skin, Baked) provides 0.96 mg vs 0.07 mg in Almonds (Raw) (+0.89 mg, +1251%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Potato (Flesh & Skin, Baked)

0 µg

Both Almonds (Raw) and Potato (Flesh & Skin, Baked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

0.52 mg

Potato (Flesh & Skin, Baked)

32.3 mg1% DV

Potato (Flesh & Skin, Baked) provides 32.3 mg vs 0.52 mg in Almonds (Raw) (+31.8 mg, +6112%).

PotassiumPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

381 mg8% DV

Potato (Flesh & Skin, Baked)

1,728 mg37% DV

Potato (Flesh & Skin, Baked) provides 1,728 mg vs 381 mg in Almonds (Raw) (+1,347 mg, +353%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

140 mg11% DV

Potato (Flesh & Skin, Baked)

48.5 mg4% DV

Almonds (Raw) provides 140 mg vs 48.5 mg in Potato (Flesh & Skin, Baked) (+91.4 mg, +189%).

IronPotato (Flesh & Skin, Baked) higher

Almonds (Raw)

1.9 mg11% DV

Potato (Flesh & Skin, Baked)

3.5 mg19% DV

Potato (Flesh & Skin, Baked) provides 3.5 mg vs 1.9 mg in Almonds (Raw) (+1.6 mg, +81%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

Potato (Flesh & Skin, Baked)

90.4 mg22% DV

Almonds (Raw) provides 140 mg vs 90.4 mg in Potato (Flesh & Skin, Baked) (+50.0 mg, +55%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

250 mg20% DV

Potato (Flesh & Skin, Baked)

226 mg18% DV

Almonds (Raw) provides 250 mg vs 226 mg in Potato (Flesh & Skin, Baked) (+24.0 mg, +11%).

ZincAlmonds (Raw) higher

Almonds (Raw)

1.6 mg15% DV

Potato (Flesh & Skin, Baked)

1.2 mg11% DV

Almonds (Raw) provides 1.6 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+0.46 mg, +40%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Potato (Flesh & Skin, Baked)

0.10 g

Almonds (Raw) provides 2.0 g vs 0.10 g in Potato (Flesh & Skin, Baked) (+1.9 g, +1939%).

Almonds (Raw) vs Potato (Flesh & Skin, Baked)

Almonds (Raw)

Potato (Flesh & Skin, Baked)

Nutritional Takeaways

Comparison Summary