Food vs food · USDA FNDDS 2021–2023
Almond milk vs whole milk
Comparing usual servings (almond milk: 1 cup, 244 g; whole milk: 1 cup, 244 g), USDA’s figures are higher for almond milk in 14 of the 65 nutrients it reports, and for whole milk in 34. The widest gaps against the Daily Value: more vitamin E (8.1 mg vs 0.12 mg), calcium and copper in almond milk; more saturated fat (4.54 g vs 0.25 g), vitamin B12 and riboflavin in whole milk. Energy: 37 kcal for almond milk, 149 kcal for whole milk. Per 100 g, the figures are higher for almond milk in 14 and for whole milk in 34.
Every nutrient, side by side
Almond milk, unsweetened
Serving size 1 cup · 244 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 37 kcal | |
| Protein | 1.34 g | |
| Carbohydrates | 0.83 g | |
| Fat | 2.98 g | |
| Alcohol | 0 g | |
| Water | 238 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.25 g | 1% |
| Monounsaturated fat | 1.78 g (more) | |
| Polyunsaturated fat | 0.67 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.19 g | |
| SFA 18:0 (stearic) | 0.05 g | |
| MUFA 16:1 (palmitoleic) | 0.01 g | |
| MUFA 18:1 (oleic) | 1.76 g (more) | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.67 g (more) | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 100 µg (more) | 11% |
| Retinol | 100 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2.2 µg | 11% |
| Vitamin E | 8.1 mg (more) | 54% |
| Vitamin E, added | 8.1 mg (more) | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Niacin (B3) | 0.18 mg | 1% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.83 µg | 35% |
| Vitamin B12, added | 0.83 µg (more) | |
| Choline | 7.56 mg | 1% |
| Minerals | ||
| Calcium | 422 mg (more) | 32% |
| Iron | 0.71 mg (more) | 4% |
| Magnesium | 17.1 mg | 4% |
| Phosphorus | 73.2 mg | 6% |
| Potassium | 75.6 mg | 2% |
| Sodium | 146 mg (more) | 6% |
| Zinc | 0.41 mg | 4% |
| Copper | 0.05 mg (more) | 6% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Milk, whole
Serving size 1 cup · 244 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 149 kcal (more) | |
| Protein | 7.98 g (more) | |
| Carbohydrates | 11.3 g (more) | |
| Fat | 7.81 g (more) | |
| Alcohol | 0 g | |
| Water | 215 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 4.54 g (more) | 23% |
| Monounsaturated fat | 1.68 g | |
| Polyunsaturated fat | 0.26 g | |
| Cholesterol | 29.3 mg (more) | 10% |
| SFA 4:0 (butyric) | 0.16 g (more) | |
| SFA 6:0 (caproic) | 0.13 g (more) | |
| SFA 8:0 (caprylic) | 0.08 g (more) | |
| SFA 10:0 (capric) | 0.2 g (more) | |
| SFA 12:0 (lauric) | 0.24 g (more) | |
| SFA 14:0 (myristic) | 0.74 g (more) | |
| SFA 16:0 (palmitic) | 2.09 g (more) | |
| SFA 18:0 (stearic) | 0.75 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.11 g (more) | |
| MUFA 18:1 (oleic) | 1.69 g | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.28 g | |
| PUFA 18:3 (linolenic) | 0.03 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g (more) | |
| PUFA 22:5 n-3 (DPA) | <0.01 g (more) | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 11.7 g (more) | |
| Vitamins | ||
| Vitamin A | 78.1 µg | 9% |
| Retinol | 75.6 µg | |
| Beta-carotene | 17.1 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2.68 µg (more) | 13% |
| Vitamin E | 0.12 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.73 µg (more) | 1% |
| Thiamin (B1) | 0.14 mg (more) | 11% |
| Riboflavin (B2) | 0.34 mg (more) | 26% |
| Niacin (B3) | 0.26 mg (more) | 2% |
| Vitamin B6 | 0.15 mg (more) | 9% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 1.32 µg (more) | 55% |
| Vitamin B12, added | 0 µg | |
| Choline | 43.4 mg (more) | 8% |
| Minerals | ||
| Calcium | 300 mg | 23% |
| Iron | 0 mg | 0% |
| Magnesium | 29.3 mg (more) | 7% |
| Phosphorus | 246 mg (more) | 20% |
| Potassium | 366 mg (more) | 8% |
| Sodium | 92.7 mg | 4% |
| Zinc | 1.02 mg (more) | 9% |
| Copper | <0.01 mg | <1% |
| Selenium | 4.64 µg (more) | 8% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Almond milk, unsweetened
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 15 kcal | |
| Protein | 0.55 g | |
| Carbohydrates | 0.34 g | |
| Fat | 1.22 g | |
| Alcohol | 0 g | |
| Water | 97.4 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.1 g | 1% |
| Monounsaturated fat | 0.73 g (more) | |
| Polyunsaturated fat | 0.28 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.08 g | |
| SFA 18:0 (stearic) | 0.02 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.72 g (more) | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.28 g (more) | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 41 µg (more) | 5% |
| Retinol | 41 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.9 µg | 4% |
| Vitamin E | 3.32 mg (more) | 22% |
| Vitamin E, added | 3.32 mg (more) | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0.03 mg | 3% |
| Niacin (B3) | 0.07 mg | <1% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.34 µg | 14% |
| Vitamin B12, added | 0.34 µg (more) | |
| Choline | 3.1 mg | 1% |
| Minerals | ||
| Calcium | 173 mg (more) | 13% |
| Iron | 0.29 mg (more) | 2% |
| Magnesium | 7 mg | 2% |
| Phosphorus | 30 mg | 2% |
| Potassium | 31 mg | 1% |
| Sodium | 60 mg (more) | 3% |
| Zinc | 0.17 mg | 2% |
| Copper | 0.02 mg (more) | 2% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Milk, whole
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 61 kcal (more) | |
| Protein | 3.27 g (more) | |
| Carbohydrates | 4.63 g (more) | |
| Fat | 3.2 g (more) | |
| Alcohol | 0 g | |
| Water | 88.1 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 1.86 g (more) | 9% |
| Monounsaturated fat | 0.69 g | |
| Polyunsaturated fat | 0.11 g | |
| Cholesterol | 12 mg (more) | 4% |
| SFA 4:0 (butyric) | 0.07 g (more) | |
| SFA 6:0 (caproic) | 0.05 g (more) | |
| SFA 8:0 (caprylic) | 0.03 g (more) | |
| SFA 10:0 (capric) | 0.08 g (more) | |
| SFA 12:0 (lauric) | 0.1 g (more) | |
| SFA 14:0 (myristic) | 0.3 g (more) | |
| SFA 16:0 (palmitic) | 0.86 g (more) | |
| SFA 18:0 (stearic) | 0.31 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.05 g (more) | |
| MUFA 18:1 (oleic) | 0.69 g | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.12 g | |
| PUFA 18:3 (linolenic) | 0.01 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g (more) | |
| PUFA 22:5 n-3 (DPA) | <0.01 g (more) | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 4.81 g (more) | |
| Vitamins | ||
| Vitamin A | 32 µg | 4% |
| Retinol | 31 µg | |
| Beta-carotene | 7 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1.1 µg (more) | 6% |
| Vitamin E | 0.05 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.3 µg (more) | <1% |
| Thiamin (B1) | 0.06 mg (more) | 5% |
| Riboflavin (B2) | 0.14 mg (more) | 11% |
| Niacin (B3) | 0.1 mg (more) | 1% |
| Vitamin B6 | 0.06 mg (more) | 4% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.54 µg (more) | 23% |
| Vitamin B12, added | 0 µg | |
| Choline | 17.8 mg (more) | 3% |
| Minerals | ||
| Calcium | 123 mg | 9% |
| Iron | 0 mg | 0% |
| Magnesium | 12 mg (more) | 3% |
| Phosphorus | 101 mg (more) | 8% |
| Potassium | 150 mg (more) | 3% |
| Sodium | 38 mg | 2% |
| Zinc | 0.42 mg (more) | 4% |
| Copper | <0.01 mg | <1% |
| Selenium | 1.9 µg (more) | 3% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Almond milk is FNDDS’s “Almond milk, unsweetened” and whole milk is “Milk, whole”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.