Side-by-Side Comparison

Almonds (Raw) vs Whole Milk (3.25% Fat)

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 fresh glass of pure white milk on neutral studio surface

dairy

Whole Milk (3.25% Fat)

61Calories

3.1Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-89%

Whole Milk (3.25% Fat)

Whole Milk (3.25% Fat) has fewer calories (energy) (61 kcal vs 579 kcal, 518 kcal less).

Higher Protein

+571%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 3.2 g in Whole Milk (3.25% Fat) (+18.0 g, +571%).

Higher Dietary Fiber

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 0 g in Whole Milk (3.25% Fat) (+12.5 g).

Higher Potassium

+455%

Almonds (Raw)

Almonds (Raw) provides 733 mg vs 132 mg in Whole Milk (3.25% Fat) (+601 mg, +455%).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Whole Milk (3.25% Fat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Whole Milk (3.25% Fat)

61 kcal3% DV

Almonds (Raw) provides 579 kcal vs 61 kcal in Whole Milk (3.25% Fat) (+518 kcal, +849%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Whole Milk (3.25% Fat)

3.2 g6% DV

Almonds (Raw) provides 21.2 g vs 3.2 g in Whole Milk (3.25% Fat) (+18.0 g, +571%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

21.6 g8% DV

Whole Milk (3.25% Fat)

4.8 g2% DV

Almonds (Raw) provides 21.6 g vs 4.8 g in Whole Milk (3.25% Fat) (+16.8 g, +349%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Whole Milk (3.25% Fat)

0 g

Almonds (Raw) has higher dietary fiber (12.5 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Whole Milk (3.25% Fat)

3.3 g4% DV

Almonds (Raw) provides 49.9 g vs 3.3 g in Whole Milk (3.25% Fat) (+46.7 g, +1436%).

Total SugarsWhole Milk (3.25% Fat) higher

Almonds (Raw)

4.4 g9% DV

Whole Milk (3.25% Fat)

5.1 g10% DV

Whole Milk (3.25% Fat) provides 5.1 g vs 4.4 g in Almonds (Raw) (+0.70 g, +16%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Almonds (Raw) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

46 µg5% DV

Whole Milk (3.25% Fat) has higher vitamin a (rae) (46 µg vs 0 µg).

Vitamin DWhole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

1.3 µg7% DV

Whole Milk (3.25% Fat) has higher vitamin d (1.3 µg vs 0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Whole Milk (3.25% Fat)

0.07 mg

Almonds (Raw) provides 25.6 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+25.6 mg, +36514%).

Vitamin KWhole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

0.3 µg

Whole Milk (3.25% Fat) has higher vitamin k (0.3 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

44 µg11% DV

Whole Milk (3.25% Fat)

5.0 µg1% DV

Almonds (Raw) provides 44 µg vs 5.0 µg in Whole Milk (3.25% Fat) (+39 µg, +780%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Whole Milk (3.25% Fat)

0.05 mg4% DV

Almonds (Raw) provides 0.21 mg vs 0.05 mg in Whole Milk (3.25% Fat) (+0.16 mg, +346%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Whole Milk (3.25% Fat)

0.17 mg13% DV

Almonds (Raw) provides 1.1 mg vs 0.17 mg in Whole Milk (3.25% Fat) (+0.97 mg, +573%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Whole Milk (3.25% Fat)

0.09 mg1% DV

Almonds (Raw) provides 3.6 mg vs 0.09 mg in Whole Milk (3.25% Fat) (+3.5 mg, +3965%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Whole Milk (3.25% Fat)

0.37 mg7% DV

Almonds (Raw) provides 0.47 mg vs 0.37 mg in Whole Milk (3.25% Fat) (+0.10 mg, +26%).

Vitamin B6Almonds (Raw) higher

Almonds (Raw)

0.14 mg8% DV

Whole Milk (3.25% Fat)

0.04 mg2% DV

Almonds (Raw) provides slightly more vitamin b6 (0.14 mg vs 0.04 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

0.5 µg19% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.5 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Almonds (Raw)

1.0 mg

Whole Milk (3.25% Fat)

43.0 mg2% DV

Whole Milk (3.25% Fat) provides 43.0 mg vs 1.0 mg in Almonds (Raw) (+42.0 mg, +4200%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Whole Milk (3.25% Fat)

132 mg3% DV

Almonds (Raw) provides 733 mg vs 132 mg in Whole Milk (3.25% Fat) (+601 mg, +455%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Whole Milk (3.25% Fat)

113 mg9% DV

Almonds (Raw) provides 269 mg vs 113 mg in Whole Milk (3.25% Fat) (+156 mg, +138%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Whole Milk (3.25% Fat)

0.03 mg

Almonds (Raw) provides 3.7 mg vs 0.03 mg in Whole Milk (3.25% Fat) (+3.7 mg, +12267%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Whole Milk (3.25% Fat)

10.0 mg2% DV

Almonds (Raw) provides 270 mg vs 10.0 mg in Whole Milk (3.25% Fat) (+260 mg, +2600%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Whole Milk (3.25% Fat)

84.0 mg7% DV

Almonds (Raw) provides 481 mg vs 84.0 mg in Whole Milk (3.25% Fat) (+397 mg, +473%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Whole Milk (3.25% Fat)

0.37 mg3% DV

Almonds (Raw) provides 3.1 mg vs 0.37 mg in Whole Milk (3.25% Fat) (+2.8 mg, +743%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Whole Milk (3.25% Fat)

1.9 g9% DV

Almonds (Raw) provides 3.8 g vs 1.9 g in Whole Milk (3.25% Fat) (+1.9 g, +104%).

Nutrient

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

Whole Milk (3.25% Fat)244 g (1 cup (244 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Whole Milk (3.25% Fat)

149 kcal7% DV

Almonds (Raw) provides 162 kcal vs 149 kcal in Whole Milk (3.25% Fat) (+13 kcal, +9%).

ProteinWhole Milk (3.25% Fat) higher

Almonds (Raw)

5.9 g12% DV

Whole Milk (3.25% Fat)

7.7 g15% DV

Whole Milk (3.25% Fat) provides 7.7 g vs 5.9 g in Almonds (Raw) (+1.8 g, +30%).

CarbohydratesWhole Milk (3.25% Fat) higher

Almonds (Raw)

6.0 g2% DV

Whole Milk (3.25% Fat)

11.7 g4% DV

Whole Milk (3.25% Fat) provides 11.7 g vs 6.0 g in Almonds (Raw) (+5.7 g, +94%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

3.5 g13% DV

Whole Milk (3.25% Fat)

0 g

Almonds (Raw) has higher dietary fiber (3.5 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Whole Milk (3.25% Fat)

7.9 g10% DV

Almonds (Raw) provides 14.0 g vs 7.9 g in Whole Milk (3.25% Fat) (+6.1 g, +76%).

Total SugarsWhole Milk (3.25% Fat) higher

Almonds (Raw)

1.2 g2% DV

Whole Milk (3.25% Fat)

12.3 g25% DV

Whole Milk (3.25% Fat) provides 12.3 g vs 1.2 g in Almonds (Raw) (+11.1 g, +912%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Almonds (Raw) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

112 µg12% DV

Whole Milk (3.25% Fat) has higher vitamin a (rae) (112 µg vs 0 µg).

Vitamin DWhole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

3.2 µg16% DV

Whole Milk (3.25% Fat) has higher vitamin d (3.2 µg vs 0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Whole Milk (3.25% Fat)

0.17 mg1% DV

Almonds (Raw) provides 7.2 mg vs 0.17 mg in Whole Milk (3.25% Fat) (+7.0 mg, +4102%).

Vitamin KWhole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

0.7 µg1% DV

Whole Milk (3.25% Fat) has higher vitamin k (0.7 µg vs 0 µg).

Folate (DFE)Similar

Almonds (Raw)

12 µg3% DV

Whole Milk (3.25% Fat)

12 µg3% DV

Both Almonds (Raw) and Whole Milk (3.25% Fat) provide similar amounts of folate (dfe) (12 µg).

Thiamin (Vitamin B1)Whole Milk (3.25% Fat) higher

Almonds (Raw)

0.06 mg5% DV

Whole Milk (3.25% Fat)

0.11 mg9% DV

Whole Milk (3.25% Fat) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.06 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Almonds (Raw)

0.32 mg25% DV

Whole Milk (3.25% Fat)

0.41 mg32% DV

Whole Milk (3.25% Fat) provides 0.41 mg vs 0.32 mg in Almonds (Raw) (+0.09 mg, +29%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Whole Milk (3.25% Fat)

0.22 mg1% DV

Almonds (Raw) provides 1.0 mg vs 0.22 mg in Whole Milk (3.25% Fat) (+0.80 mg, +366%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Almonds (Raw)

0.13 mg3% DV

Whole Milk (3.25% Fat)

0.91 mg18% DV

Whole Milk (3.25% Fat) provides 0.91 mg vs 0.13 mg in Almonds (Raw) (+0.78 mg, +590%).

Vitamin B6Similar

Almonds (Raw)

0.04 mg2% DV

Whole Milk (3.25% Fat)

0.09 mg5% DV

Both Almonds (Raw) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

1.1 µg46% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Almonds (Raw)

0.28 mg

Whole Milk (3.25% Fat)

105 mg5% DV

Whole Milk (3.25% Fat) provides 105 mg vs 0.28 mg in Almonds (Raw) (+105 mg, +37371%).

PotassiumWhole Milk (3.25% Fat) higher

Almonds (Raw)

205 mg4% DV

Whole Milk (3.25% Fat)

322 mg7% DV

Whole Milk (3.25% Fat) provides 322 mg vs 205 mg in Almonds (Raw) (+117 mg, +57%).

CalciumWhole Milk (3.25% Fat) higher

Almonds (Raw)

75.3 mg6% DV

Whole Milk (3.25% Fat)

276 mg21% DV

Whole Milk (3.25% Fat) provides 276 mg vs 75.3 mg in Almonds (Raw) (+200 mg, +266%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Whole Milk (3.25% Fat)

0.07 mg

Almonds (Raw) provides 1.0 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+0.97 mg, +1319%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Whole Milk (3.25% Fat)

24.4 mg6% DV

Almonds (Raw) provides 75.6 mg vs 24.4 mg in Whole Milk (3.25% Fat) (+51.2 mg, +210%).

PhosphorusWhole Milk (3.25% Fat) higher

Almonds (Raw)

135 mg11% DV

Whole Milk (3.25% Fat)

205 mg16% DV

Whole Milk (3.25% Fat) provides 205 mg vs 135 mg in Almonds (Raw) (+70.3 mg, +52%).

ZincSimilar

Almonds (Raw)

0.87 mg8% DV

Whole Milk (3.25% Fat)

0.90 mg8% DV

Both Almonds (Raw) and Whole Milk (3.25% Fat) provide similar amounts of zinc (0.87 mg).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Almonds (Raw)

1.1 g5% DV

Whole Milk (3.25% Fat)

4.5 g23% DV

Whole Milk (3.25% Fat) provides 4.5 g vs 1.1 g in Almonds (Raw) (+3.5 g, +327%).

Nutrient

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

Whole Milk (3.25% Fat)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Whole Milk (3.25% Fat)

100 kcal5% DV

Both Almonds (Raw) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (98 kcal).

ProteinWhole Milk (3.25% Fat) higher

Almonds (Raw)

3.6 g7% DV

Whole Milk (3.25% Fat)

5.2 g10% DV

Whole Milk (3.25% Fat) provides 5.2 g vs 3.6 g in Almonds (Raw) (+1.6 g, +44%).

CarbohydratesWhole Milk (3.25% Fat) higher

Almonds (Raw)

3.7 g1% DV

Whole Milk (3.25% Fat)

7.9 g3% DV

Whole Milk (3.25% Fat) provides 7.9 g vs 3.7 g in Almonds (Raw) (+4.2 g, +115%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

2.1 g8% DV

Whole Milk (3.25% Fat)

0 g

Almonds (Raw) has higher dietary fiber (2.1 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Whole Milk (3.25% Fat)

5.3 g7% DV

Almonds (Raw) provides 8.5 g vs 5.3 g in Whole Milk (3.25% Fat) (+3.2 g, +59%).

Total SugarsWhole Milk (3.25% Fat) higher

Almonds (Raw)

0.74 g1% DV

Whole Milk (3.25% Fat)

8.3 g17% DV

Whole Milk (3.25% Fat) provides 8.3 g vs 0.74 g in Almonds (Raw) (+7.5 g, +1020%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Almonds (Raw) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

75 µg8% DV

Whole Milk (3.25% Fat) has higher vitamin a (rae) (75 µg vs 0 µg).

Vitamin DWhole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

2.1 µg11% DV

Whole Milk (3.25% Fat) has higher vitamin d (2.1 µg vs 0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Whole Milk (3.25% Fat)

0.11 mg1% DV

Almonds (Raw) provides 4.4 mg vs 0.11 mg in Whole Milk (3.25% Fat) (+4.2 mg, +3695%).

Vitamin KWhole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

0.5 µg

Whole Milk (3.25% Fat) has higher vitamin k (0.5 µg vs 0 µg).

Folate (DFE)Whole Milk (3.25% Fat) higher

Almonds (Raw)

7.5 µg2% DV

Whole Milk (3.25% Fat)

8.2 µg2% DV

Whole Milk (3.25% Fat) provides 8.2 µg vs 7.5 µg in Almonds (Raw) (+0.7 µg, +10%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.03 mg3% DV

Whole Milk (3.25% Fat)

0.08 mg6% DV

Both Almonds (Raw) and Whole Milk (3.25% Fat) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Almonds (Raw)

0.19 mg15% DV

Whole Milk (3.25% Fat)

0.28 mg21% DV

Whole Milk (3.25% Fat) provides 0.28 mg vs 0.19 mg in Almonds (Raw) (+0.08 mg, +43%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

0.62 mg4% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Almonds (Raw) provides 0.62 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+0.47 mg, +321%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Almonds (Raw)

0.08 mg2% DV

Whole Milk (3.25% Fat)

0.61 mg12% DV

Whole Milk (3.25% Fat) provides 0.61 mg vs 0.08 mg in Almonds (Raw) (+0.53 mg, +664%).

Vitamin B6Similar

Almonds (Raw)

0.02 mg1% DV

Whole Milk (3.25% Fat)

0.06 mg3% DV

Both Almonds (Raw) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

0.7 µg31% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Almonds (Raw)

0.17 mg

Whole Milk (3.25% Fat)

70.5 mg3% DV

Whole Milk (3.25% Fat) provides 70.5 mg vs 0.17 mg in Almonds (Raw) (+70.4 mg, +41382%).

PotassiumWhole Milk (3.25% Fat) higher

Almonds (Raw)

125 mg3% DV

Whole Milk (3.25% Fat)

216 mg5% DV

Whole Milk (3.25% Fat) provides 216 mg vs 125 mg in Almonds (Raw) (+91.9 mg, +74%).

CalciumWhole Milk (3.25% Fat) higher

Almonds (Raw)

45.7 mg4% DV

Whole Milk (3.25% Fat)

185 mg14% DV

Whole Milk (3.25% Fat) provides 185 mg vs 45.7 mg in Almonds (Raw) (+140 mg, +305%).

IronAlmonds (Raw) higher

Almonds (Raw)

0.63 mg4% DV

Whole Milk (3.25% Fat)

0.05 mg

Almonds (Raw) provides 0.63 mg vs 0.05 mg in Whole Milk (3.25% Fat) (+0.58 mg, +1182%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Whole Milk (3.25% Fat)

16.4 mg4% DV

Almonds (Raw) provides 45.9 mg vs 16.4 mg in Whole Milk (3.25% Fat) (+29.5 mg, +180%).

PhosphorusWhole Milk (3.25% Fat) higher

Almonds (Raw)

81.8 mg7% DV

Whole Milk (3.25% Fat)

138 mg11% DV

Whole Milk (3.25% Fat) provides 138 mg vs 81.8 mg in Almonds (Raw) (+56.0 mg, +68%).

ZincWhole Milk (3.25% Fat) higher

Almonds (Raw)

0.53 mg5% DV

Whole Milk (3.25% Fat)

0.61 mg6% DV

Whole Milk (3.25% Fat) provides 0.61 mg vs 0.53 mg in Almonds (Raw) (+0.08 mg, +14%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Almonds (Raw)

0.65 g3% DV

Whole Milk (3.25% Fat)

3.1 g15% DV

Whole Milk (3.25% Fat) provides 3.1 g vs 0.65 g in Almonds (Raw) (+2.4 g, +372%).

Nutrient

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

Whole Milk (3.25% Fat)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Whole Milk (3.25% Fat)

300 kcal15% DV

Both Almonds (Raw) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (301 kcal).

ProteinWhole Milk (3.25% Fat) higher

Almonds (Raw)

11.0 g22% DV

Whole Milk (3.25% Fat)

15.5 g31% DV

Whole Milk (3.25% Fat) provides 15.5 g vs 11.0 g in Almonds (Raw) (+4.5 g, +41%).

CarbohydratesWhole Milk (3.25% Fat) higher

Almonds (Raw)

11.2 g4% DV

Whole Milk (3.25% Fat)

23.6 g9% DV

Whole Milk (3.25% Fat) provides 23.6 g vs 11.2 g in Almonds (Raw) (+12.4 g, +111%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

6.5 g23% DV

Whole Milk (3.25% Fat)

0 g

Almonds (Raw) has higher dietary fiber (6.5 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Whole Milk (3.25% Fat)

16.0 g21% DV

Almonds (Raw) provides 26.0 g vs 16.0 g in Whole Milk (3.25% Fat) (+10.0 g, +62%).

Total SugarsWhole Milk (3.25% Fat) higher

Almonds (Raw)

2.3 g5% DV

Whole Milk (3.25% Fat)

24.8 g50% DV

Whole Milk (3.25% Fat) provides 24.8 g vs 2.3 g in Almonds (Raw) (+22.6 g, +998%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Almonds (Raw) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

226 µg25% DV

Whole Milk (3.25% Fat) has higher vitamin a (rae) (226 µg vs 0 µg).

Vitamin DWhole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

6.4 µg32% DV

Whole Milk (3.25% Fat) has higher vitamin d (6.4 µg vs 0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Whole Milk (3.25% Fat)

0.34 mg2% DV

Almonds (Raw) provides 13.3 mg vs 0.34 mg in Whole Milk (3.25% Fat) (+13.0 mg, +3770%).

Vitamin KWhole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

1.5 µg1% DV

Whole Milk (3.25% Fat) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Whole Milk (3.25% Fat) higher

Almonds (Raw)

23 µg6% DV

Whole Milk (3.25% Fat)

25 µg6% DV

Whole Milk (3.25% Fat) provides 25 µg vs 23 µg in Almonds (Raw) (+1.7 µg, +8%).

Thiamin (Vitamin B1)Whole Milk (3.25% Fat) higher

Almonds (Raw)

0.11 mg9% DV

Whole Milk (3.25% Fat)

0.23 mg19% DV

Whole Milk (3.25% Fat) provides 0.23 mg vs 0.11 mg in Almonds (Raw) (+0.12 mg, +112%).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Almonds (Raw)

0.59 mg46% DV

Whole Milk (3.25% Fat)

0.83 mg64% DV

Whole Milk (3.25% Fat) provides 0.83 mg vs 0.59 mg in Almonds (Raw) (+0.24 mg, +41%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Whole Milk (3.25% Fat)

0.44 mg3% DV

Almonds (Raw) provides 1.9 mg vs 0.44 mg in Whole Milk (3.25% Fat) (+1.4 mg, +330%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Almonds (Raw)

0.24 mg5% DV

Whole Milk (3.25% Fat)

1.8 mg37% DV

Whole Milk (3.25% Fat) provides 1.8 mg vs 0.24 mg in Almonds (Raw) (+1.6 mg, +649%).

Vitamin B6Whole Milk (3.25% Fat) higher

Almonds (Raw)

0.07 mg4% DV

Whole Milk (3.25% Fat)

0.18 mg10% DV

Whole Milk (3.25% Fat) provides slightly more vitamin b6 (0.18 mg vs 0.07 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Almonds (Raw)

0 µg

Whole Milk (3.25% Fat)

2.2 µg92% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Almonds (Raw)

0.52 mg

Whole Milk (3.25% Fat)

212 mg9% DV

Whole Milk (3.25% Fat) provides 212 mg vs 0.52 mg in Almonds (Raw) (+211 mg, +40585%).

PotassiumWhole Milk (3.25% Fat) higher

Almonds (Raw)

381 mg8% DV

Whole Milk (3.25% Fat)

649 mg14% DV

Whole Milk (3.25% Fat) provides 649 mg vs 381 mg in Almonds (Raw) (+268 mg, +70%).

CalciumWhole Milk (3.25% Fat) higher

Almonds (Raw)

140 mg11% DV

Whole Milk (3.25% Fat)

556 mg43% DV

Whole Milk (3.25% Fat) provides 556 mg vs 140 mg in Almonds (Raw) (+416 mg, +297%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.9 mg11% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Almonds (Raw) provides 1.9 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+1.8 mg, +1207%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

Whole Milk (3.25% Fat)

49.2 mg12% DV

Almonds (Raw) provides 140 mg vs 49.2 mg in Whole Milk (3.25% Fat) (+91.2 mg, +185%).

PhosphorusWhole Milk (3.25% Fat) higher

Almonds (Raw)

250 mg20% DV

Whole Milk (3.25% Fat)

413 mg33% DV

Whole Milk (3.25% Fat) provides 413 mg vs 250 mg in Almonds (Raw) (+163 mg, +65%).

ZincWhole Milk (3.25% Fat) higher

Almonds (Raw)

1.6 mg15% DV

Whole Milk (3.25% Fat)

1.8 mg17% DV

Whole Milk (3.25% Fat) provides 1.8 mg vs 1.6 mg in Almonds (Raw) (+0.20 mg, +12%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Almonds (Raw)

2.0 g10% DV

Whole Milk (3.25% Fat)

9.2 g46% DV

Whole Milk (3.25% Fat) provides 9.2 g vs 2.0 g in Almonds (Raw) (+7.2 g, +363%).

Almonds (Raw) vs Whole Milk (3.25% Fat)

Almonds (Raw)

Whole Milk (3.25% Fat)

Nutritional Takeaways

Comparison Summary