Almonds vs Almond Flakes: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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Marcin PiotrowiczMarcin Piotrowicz
Almonds - calories, kcal, weight, nutrition
Almond flakes - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Almonds

At first glance, you can see that in almonds is just a little less calories than in almond flakes.

Almonds has 579 kcal per 100g and almond flakes 590 kcal per 100g so it is pretty easy to calculate that the difference is about 2%.

In almonds and in almond flakes most calories came from fat.

See tables below to compare almonds with almond flakes in details.

Fact 2: Almonds And Almond flakes Nutrition Difference

Almond flakes vs Almonds: Vitamins and Minerals Comparison

per 100gAlmondsAlmond flakes
Calories579 590
Carbohydrates21.55 g18.67 g
Fat49.93 g52.52 g
Dietary fiber12.5 g9.9 g
Protein21.15 g21.4 g
Calcium269 mg236 mg
Iron3.71 mg3.28 mg
Magnessium270 mg268 mg
Phosphorus481 mg49 mg
Potassium733 mg659 mg
Sodium1 mg19 mg
Zink3.12 mg49 mg
Vitaminium B1 (Thiamine)0.205 mg0.191 mg
Vitaminium B2 (riboflavin)1.138 mg0.711 mg
Vitaminium B3 (Niacin)3.618 mg3.5 mg
Vitaminium B60.137 mg0.115 mg
Vitaminium B9 (Folic acid)44 mg0.049 mg
Vitaminium E26 mg23.75 mg

Less protein in almonds

It is aslo easy to see see that in almonds is less protein than in almond flakes.

There is 21.4g per 100g of almond flakes and 21.15g per 100g of almonds so using simple math we can see that difference is about 1%.

More carbohydrates in almonds

In almonds is more carbohydrates than in almond flakes.

There is 18.67g/100g of carbohydrates in almond flakes and 21.55g/100g in almonds so let me do the math for you again - difference is about 15%.

Less fat in almonds

In almonds is less fats than in almond flakes.

The tables above show us that there is 52.52g/100g of fats in almond flakes and 49.93g/100g in almonds. In this case difference is about 5%.


  • Calories579
  • Carbohydrates21.55 g
  • Fat49.93 g
  • Dietary fiber12.5 g
  • Protein21.15 g
Almonds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 14% CARBS.
  • 14% PROTEIN
  • 72% FAT

Almond flakes

  • Calories590
  • Carbohydrates18.67 g
  • Fat52.52 g
  • Dietary fiber9.9 g
  • Protein21.4 g
Almond flakes calories per:
100g | ounce | tablespoon | teaspoon | glass | cup | half cup

Calories source

  • 12% CARBS
  • 14% PROTEIN
  • 75% FAT

Vitamins: almond flakes vs almonds

Minerals: almonds vs almond flakes

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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