Almond paste vs Almonds
In short
For the same 100 calories you eat 22 g of almond paste or 17 g of almonds. Most of those in almonds come from fat.
More in almonds: copper, riboflavin (2.2×), vitamin E and magnesium. Everything else is within 4% of a day's needs.
Calories, and where they come from
21.8 g · 2 g protein · 10.4 g carbs (7.9 g sugars) · 6.1 g fat
16.7 g · 3.5 g protein · 3.5 g carbs (0.81 g sugars) · 8.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Copper0.099 mg · 0.18 mg11%20%
- Riboflavin (B2)0.09 mg · 0.2 mg7%15%
- Vitamin E3 mg · 4 mg20%27%
- Magnesium28.4 mg · 46.7 mg7%11%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 3.5 g4%·7%
- Total fat6.1 g · 8.8 g8%·11%
- Saturated fatlimit0.57 g · 0.68 g3%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates10.4 g · 3.5 g4%·1%
- Fiber1 g · 1.8 g4%·7%
- Sodiumlimit2 mg · 0.5 mg<1%·<1%
- Potassium68.6 mg · 119 mg1%·3%
- Calcium37.6 mg · 44.8 mg3%·3%
- Iron0.35 mg · 0.62 mg2%·3%
- Phosphorus56.3 mg · 78.8 mg5%·6%
- Zinc0.32 mg · 0.55 mg3%·5%
- Selenium0.92 µg · 0.33 µg2%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0.022 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.018 mg · 0.013 mg1%·1%
- Niacin (B3)0.31 mg · 0.61 mg2%·4%
- Vitamin B60.008 mg · 0.023 mg<1%·1%
- Folate15.9 µg · 9.2 µg4%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline6.2 mg · 8.7 mg1%·2%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Almond paste (SR Legacy 170160), Almonds (Survey (FNDDS) 2707485). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.