Almonds vs Beechnuts
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Almonds has more protein per 100 calories: 3.5 g against 1.08 g.
- Almonds leads in 36 micronutrients, including Riboflavin (B2), Niacin (B3), Choline.
- Beechnuts leads in 10 micronutrients, including Thiamin (B1), Pantothenic Acid (B5), Vitamin B6.
Per 100 calories
| Nutrient | Almonds | Beechnuts |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.5 g | 1.08 g |
| Carbs | 3.21 g | 5.82 g |
| Fat | 8.94 g | 8.68 g |
| Vitamins | ||
| Thiamin (B1) | 0.014 mg | 0.053 mg |
| Riboflavin (B2) | 0.164 mg | 0.064 mg |
| Niacin (B3) | 0.606 mg | 0.152 mg |
| Pantothenic Acid (B5) | 0.046 mg | 0.161 mg |
| Vitamin B6 | 0.021 mg | 0.119 mg |
| Folate | 6.8 µg | 19.6 µg |
| Choline | 8.65 mg | 0 mg |
| Vitamin C | 0 mg | 2.69 mg |
| Vitamin E | 4.14 mg | 0 mg |
| Minerals | ||
| Calcium | 46.4 mg | 0.174 mg |
| Iron | 0.615 mg | 0.427 mg |
| Magnesium | 45.9 mg | 0 mg |
| Phosphorus | 77.8 mg | 0 mg |
| Potassium | 117 mg | 177 mg |
| Sodium | 0.332 mg | 6.6 mg |
| Zinc | 0.529 mg | 0.062 mg |
| Copper | 0.171 mg | 0.116 mg |
| Manganese | 0.389 mg | 0.233 mg |
| Selenium | 0.506 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 1.78 g | 0 g |
| Sugar | 0.781 g | 0 g |
| Starch | 0.107 g | 0 g |
| Fructose | 0.001 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 2.2 g | 3.49 g |
| Monounsaturated Fat | 5.63 g | 3.8 g |
| Saturated Fat | 0.689 g | 0.993 g |
| Trans Fat | 0.001 g | 0 g |
| Omega-3 (ALA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 2.19 g | 3.19 g |
| Amino Acids | ||
| Histidine | 0.093 g | 0.03 g |
| Isoleucine | 0.119 g | 0.043 g |
| Leucine | 0.243 g | 0.064 g |
| Lysine | 0.096 g | 0.064 g |
| Methionine | 0.029 g | 0.025 g |
| Cystine | 0.041 g | 0.034 g |
| Phenylalanine | 0.188 g | 0.045 g |
| Tyrosine | 0.081 g | 0.03 g |
| Threonine | 0.106 g | 0.038 g |
| Tryptophan | 0.033 g | 0.012 g |
| Valine | 0.137 g | 0.06 g |
| Arginine | 0.407 g | 0.077 g |
| Alanine | 0.165 g | 0.072 g |
| Serine | 0.444 g | 0.186 g |
| Proline | 0.939 g | 0.139 g |
| Glycine | 0.24 g | 0.055 g |
| Aspartic Acid | 0.16 g | 0.057 g |
| Glutamic Acid | 0.158 g | 0.054 g |
Per 100 grams
| Nutrient | Almonds | Beechnuts |
|---|---|---|
| Calories | 603 kcal | 576 kcal |
| Protein | 21.1 g | 6.2 g |
| Carbs | 19.4 g | 33.5 g |
| Fat | 53.9 g | 50 g |
| Vitamins | ||
| Thiamin (B1) | 0.084 mg | 0.304 mg |
| Riboflavin (B2) | 0.99 mg | 0.371 mg |
| Niacin (B3) | 3.65 mg | 0.877 mg |
| Pantothenic Acid (B5) | 0.275 mg | 0.925 mg |
| Vitamin B6 | 0.127 mg | 0.684 mg |
| Folate | 41 µg | 113 µg |
| Choline | 52.1 mg | 0 mg |
| Vitamin C | 0 mg | 15.5 mg |
| Vitamin E | 25 mg | 0 mg |
| Minerals | ||
| Calcium | 280 mg | 1 mg |
| Iron | 3.71 mg | 2.46 mg |
| Magnesium | 277 mg | 0 mg |
| Phosphorus | 469 mg | 0 mg |
| Potassium | 706 mg | 1,020 mg |
| Sodium | 2 mg | 38 mg |
| Zinc | 3.19 mg | 0.36 mg |
| Copper | 1.03 mg | 0.67 mg |
| Manganese | 2.35 mg | 1.34 mg |
| Selenium | 3.05 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 10.7 g | 0 g |
| Sugar | 4.71 g | 0 g |
| Starch | 0.645 g | 0 g |
| Fructose | 0.005 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 13.3 g | 20.1 g |
| Monounsaturated Fat | 34 g | 21.9 g |
| Saturated Fat | 4.15 g | 5.72 g |
| Trans Fat | 0.007 g | 0 g |
| Omega-3 (ALA) | 0.006 g | 0 g |
| Omega-6 (Linoleic Acid) | 13.2 g | 18.4 g |
| Amino Acids | ||
| Histidine | 0.563 g | 0.172 g |
| Isoleucine | 0.718 g | 0.245 g |
| Leucine | 1.47 g | 0.367 g |
| Lysine | 0.581 g | 0.367 g |
| Methionine | 0.172 g | 0.146 g |
| Cystine | 0.248 g | 0.197 g |
| Phenylalanine | 1.14 g | 0.262 g |
| Tyrosine | 0.488 g | 0.172 g |
| Threonine | 0.636 g | 0.221 g |
| Tryptophan | 0.201 g | 0.069 g |
| Valine | 0.823 g | 0.346 g |
| Arginine | 2.45 g | 0.443 g |
| Alanine | 0.995 g | 0.414 g |
| Serine | 2.68 g | 1.07 g |
| Proline | 5.66 g | 0.8 g |
| Glycine | 1.45 g | 0.319 g |
| Aspartic Acid | 0.964 g | 0.326 g |
| Glutamic Acid | 0.952 g | 0.31 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Almonds and Beechnuts, including preparation variants and research-cited compound levels, or compare any two foods.