80points

Almonds

vs

Almonds review: 68 facts and highlights

Almonds

Why is Almonds better than the average?

  • more dietary fiber per 100g
    12.5gvs8.04g
  • more potassium per 100g
    733mgvs625.4mg
  • more vitamin E (alpha-tocopherol) per 100g
    25.63mgvs6.41mg
  • more proteins per 100g
    21.15gvs11.25g
  • more lipids per 100g
    49.93gvs39.59g
  • more ash per 100g
    2.97gvs2.21g
  • more glucose per 100g
    0.17gvs0.1g
  • more calcium content per 100g
    269mgvs57.29mg

Top nutrition facts and health benefits

relevant

General values

1. more dietary fiber per 100g

12.5g

Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.

Best

Almonds

12.5g

2. less campesterol per 100g

5mg

Best

Brazil Nuts (dried)

2mg

3. higher water content per 100g

4.41g

Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.

Best

Japanese Chestnuts

61.41g

4. more food energy (kJ) per 100g

2423kJ

The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).

Best

Pili Nuts (dried)

3008kJ

5. more choline per 100g

52.1mg

Choline is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission.

Best

Pine Nuts (dried)

55.8mg

6. more beta carotene per 100g

1µg

Beta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system.

Best

Pistachio Nuts

305µg

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Sugars

1. more carbohydrates per 100g

21.55g

Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.

Best

Japanese Chestnuts (dried)

81.43g

2. smaller amount of sugars per 100g

4.35g

The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.

Best

Black Walnuts (dried)

1.1g

3. less sucrose content per 100g

3.95g

Sucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.

Best

Black Walnuts (dried)

1g

4. more glucose per 100g

0.17g

Glucose, also known as blood sugar, is the main source of energy.

Best

Pistachio Nuts

0.32g

5. less fructose per 100g

0.11g

Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.

Best

Pecans

0.04g

6. more maltose content per 100g

0.04g

Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties.

Best

Pistachio Nuts

0.17g

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Minerals

1. more potassium per 100g

733mg

Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.

Best

Pistachio Nuts

1025mg

2. more selenium per 100g

4.1µg

Selenium is an important mineral with antioxidant properties. It helps the body's detoxification system and strengthens the immune system.

Best

Brazil Nuts (dried)

1917µg

3. more calcium content per 100g

269mg

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.

Best

Almonds

269mg

4. more iron content per 100g

3.71mg

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

Best

Cashew Nuts

6.68mg

5. more magnesium per 100g

270mg

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

Best

Brazil Nuts (dried)

376mg

6. more ash per 100g

2.97g

The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).

Best

Beechnuts (dried)

3.7g

relevant

Vitamins

1. more vitamin B6 per 100g

0.14mg

Vitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage.

Best

Pistachio Nuts

1.7mg

2. more vitamin E (alpha-tocopherol) per 100g

25.63mg

Vitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting.

Best

Almonds

25.63mg

3. more riboflavin per 100g

1.14mg

Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.

Best

Almonds

1.14mg

4. more niacin per 100g

3.62mg

Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.

Best

Ginkgo Nuts (dried)

11.73mg

5. more pantothenic acid per 100g

0.47mg

Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

Best

Hickory Nuts (dried)

1.75mg

6. more thiamin per 100g

0.2mg

Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.

Best

Pinyon Pine Nuts (dried)

1.24mg

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Fats

1. more lipids per 100g

49.93g

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

Best

Pili Nuts (dried)

79.55g

2. more saturated fatty acids per 100g

3.8g

Saturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.

Best

Pili Nuts (dried)

31.18g

3. more monounsaturated fatty acids per 100g

31.55g

A form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

Best

Macadamia Nuts

58.88g

4. more polyunsaturated fatty acids per 100g

12.33g

A form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

Best

English Walnuts

47.17g

5. less trans fatty acids per 100g

0.01g

Trans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases.

Best

Almonds

0.01g

relevant

Amino acids

1. more valine per 100g

0.85g

Valine is an essential amino acid promoting normal growth, tissue repair, blood sugar regulation, muscle coordination, emotions and mental vigor. It helps maintaining proper nitrogen balance in the body and can serve as an energy source for muscle tissues.

Best

Butternuts (dried)

1.54g

2. more tryptophan per 100g

0.21g

Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.

Best

Butternuts (dried)

0.37g

3. more isoleucine per 100g

0.75g

Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

Best

Butternuts (dried)

1.18g

4. more leucine per 100g

1.47g

Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

Best

Butternuts (dried)

2.2g

5. more lysine per 100g

0.57g

Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.

Best

Pistachio Nuts

1.14g

6. more methionine per 100g

0.16g

Methionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure.

Best

Brazil Nuts (dried)

1.12g

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