Almonds vs Almond Flakes: Nutrition & Calories Compare


Almonds vs Almond flakes
Nutrition Facts
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Almonds vs Almond Flakes 100g Compare
per 100g | Almonds | Almond flakes |
---|---|---|
Calories | 579 | 590 |
Carbohydrates | 21.55 g | 18.67 g |
Fat | 49.93 g | 52.52 g |
Dietary fiber | 12.5 g | 9.9 g |
Protein | 21.15 g | 21.4 g |
Calcium | 269 mg | 236 mg |
Iron | 3.71 mg | 3.28 mg |
Magnessium | 270 mg | 268 mg |
Phosphorus | 481 mg | 49 mg |
Potassium | 733 mg | 659 mg |
Sodium | 1 mg | 19 mg |
Zink | 3.12 mg | 49 mg |
Vitaminium A | 2 µg | 7 µg |
Vitaminium B1 (Thiamine) | 0.205 mg | 0.191 mg |
Vitaminium B2 (riboflavin) | 1.138 mg | 0.711 mg |
Vitaminium B3 (Niacin) | 3.618 mg | 3.5 mg |
Vitaminium B6 | 0.137 mg | 0.115 mg |
Vitaminium B9 (Folic acid) | 44 mg | 0.049 mg |
Vitaminium E | 26 mg | 23.75 mg |
Discover the Nutritional Gems: Almonds vs. Almond Flakes
Almonds have long been celebrated for their rich nutritional profile and versatility in culinary applications. From ancient civilizations valuing them for their health benefits to modern kitchens using them in various recipes, almonds continue to be a popular choice for health-conscious individuals. Interestingly, almond flakes—thinly sliced pieces of almonds—offer a slightly different nutritional angle and culinary application, making them a fascinating subject of comparison. Let's delve into the world of almonds and almond flakes, exploring their nutritional benefits and how they can be incorporated into your daily diet.
A Nutritional Overview
At first glance, almonds and almond flakes seem quite similar nutritionally, and they are, to a large extent. Both are excellent sources of healthy fats, proteins, and dietary fiber, making them a great addition to any diet. A closer look, however, reveals slight differences that might influence your choice depending on your nutritional goals.
Both almonds and almond flakes are low in carbohydrates, but almonds have a slightly higher fiber content (12.5g) compared to almond flakes (9.9g). This makes whole almonds a slightly better option for those looking to increase their fiber intake. On the fat front, almond flakes are a tad higher in total fats (52.52g) compared to whole almonds (49.93g), which could be a point of consideration for those monitoring their fat intake closely.
When it comes to protein, the difference is minimal, with almond flakes providing a marginally higher amount (21.4g) compared to whole almonds (21.15g). This makes both options excellent for vegetarians and vegans looking to boost their protein intake.
Minerals and Vitamins: The Hidden Treasures
Almonds and almond flakes are both rich in essential vitamins and minerals, although there are slight variations in their profiles. For instance, whole almonds offer more calcium (269mg) and iron (3.71mg) than almond flakes. This makes them a slightly better option for individuals looking to improve bone health and prevent anemia.
On the other hand, almond flakes come out on top in terms of vitamin E content (23.75mg compared to 26mg in whole almonds), which is known for its antioxidant properties and skin health benefits. This makes almond flakes a great addition to your diet if you're focusing on skin health and anti-aging.
Culinary Versatility: More Than Just a Nut
While the nutritional differences between almonds and almond flakes are worth noting, their culinary applications are what truly set them apart. Whole almonds can be enjoyed as a healthy snack, ground into almond flour for gluten-free baking, or even soaked and blended into almond milk. Their versatility extends from savory dishes to sweet desserts, making them a pantry staple.
Almond flakes, on the other hand, are perfect for adding a crunchy texture and nutty flavor to a variety of dishes. They are particularly popular as a topping for oatmeal, salads, and baked goods, where their delicate crunch adds an appealing contrast. Almond flakes can also be lightly toasted to enhance their flavor, making them an excellent garnish for both sweet and savory dishes.
Final Thoughts
Both almonds and almond flakes are nutritious and versatile ingredients that can enhance your diet. Whether you prefer the slightly higher fiber content and mineral profile of whole almonds or the convenience and culinary applications of almond flakes, incorporating these nutritional gems into your diet can contribute to a healthier lifestyle. Remember, the key is variety and moderation, so why not enjoy the best of both worlds?
Almonds 100g
579kcalCalories source
- 14% CARBS.
- 14% PROTEIN
- 72% FAT
Almond flakes 100g
590kcalCalories source
- 12% CARBS
- 14% PROTEIN
- 75% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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