Almonds vs Almond paste
In short
For the same 100 calories you eat 17 g of almonds or 22 g of almond paste. Most of the calories 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
16.7 g · 3.5 g protein · 3.5 g carbs (0.81 g sugars) · 8.8 g fat
21.8 g · 2 g protein · 10.4 g carbs (7.9 g sugars) · 6.1 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.
- Copper0.18 mg · 0.099 mg20%11%
- Riboflavin (B2)0.2 mg · 0.09 mg15%7%
- Vitamin E4 mg · 3 mg27%20%
- Magnesium46.7 mg · 28.4 mg11%7%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 2 g7%·4%
- Total fat8.8 g · 6.1 g11%·8%
- Saturated fatlimit0.68 g · 0.57 g3%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 10.4 g1%·4%
- Fiber1.8 g · 1 g7%·4%
- Sodiumlimit0.5 mg · 2 mg<1%·<1%
- Potassium119 mg · 68.6 mg3%·1%
- Calcium44.8 mg · 37.6 mg3%·3%
- Iron0.62 mg · 0.35 mg3%·2%
- Phosphorus78.8 mg · 56.3 mg6%·5%
- Zinc0.55 mg · 0.32 mg5%·3%
- Selenium0.33 µg · 0.92 µg1%·2%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.022 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.013 mg · 0.018 mg1%·1%
- Niacin (B3)0.61 mg · 0.31 mg4%·2%
- Vitamin B60.023 mg · 0.008 mg1%·<1%
- Folate9.2 µg · 15.9 µg2%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.7 mg · 6.2 mg2%·1%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Almond paste (SR Legacy 170160). 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.