Almonds outperform milk in calcium and potassium density per gram, plus vitamin E and healthy fats, but milk edges out in protein and B12—ideal swaps depend on lactose tolerance and goals.
Calcium Comparison
Raw almonds pack 269mg calcium per 100g (26% DV), beating milk's 120-125mg/100g (12% DV). A 30g handful (23 almonds) gives ~80mg vs. 200ml milk's ~240mg total—but almonds need no fortification.
Potassium Comparison
Almonds crush it at 733mg/100g (16% DV) vs. milk's 140-150mg (3% DV); handful delivers 220mg for heart/muscle support.
Overall Nutrition (Per 100g)
Almonds shine in fats (50g, mostly mono-unsaturated), fiber (12g), and E (26mg, 170% DV); milk offers more protein (3.4g), carbs (5g), and B12.
| Nutrient (per 100g) | Almonds | Milk |
|---|---|---|
| Calcium | 269mg (26% DV) | 120mg (12% DV) |
| Potassium | 733mg (16% DV) | 140mg (3% DV) |
| Protein | 21g | 3.4g |
| Vitamin E | 26mg (170% DV) | 0.01mg |
| Calories | 579 | 42 |
Soak almonds overnight for better digestion; great for bloating-prone diets like yours. Almond milk varies (fortified often matches milk calcium
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