Reduced Fat MilkvsNuts Almonds
Reduced Fat Milk has 50 calories and 3.4g protein per 100g. Nuts Almonds has 579 calories and 21g protein per 100g Nuts Almonds has more protein, Reduced Fat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Reduced Fat Milk vs Nuts Almonds
Go with Reduced Fat Milk at just 50 kcal per 100g — 91% fewer calories.
Nuts Almonds will keep you satisfied longer with 12.5g fiber, 21.2g protein, 49.9g fat — fat and protein slow digestion while fiber adds bulk.
Reduced Fat Milk packs 3.4g of protein per 100g (27% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Almonds is the heart-friendlier option with less sodium, more potassium.
Reduced Fat Milk has only 4.9g carbs per 100g — the clear choice for low-carb diets.
Nuts Almonds has 3.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Reduced Fat Milk
No major nutritional red flags stand out per 100g.
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D | Nuts Almonds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 50kcal3% | 579kcal29% | <0.1kcal |
| Protein | 3.4g7% | 21g42% | <0.1g |
| Total Fat | 1.9g2% | 50g64% | <0.1g |
| Saturated Fat | 1.1g6% | 3.8g19% | <0.1g |
| Trans Fat | <0.1g | <0.1g | +<0.1g |
| Cholesterol | 8.0mg3% | 0mg0% | +8.0mg |
| Carbohydrates | 4.9g2% | 22g8% | <0.1g |
| Dietary Fiber | — | 13g45% | — |
| Sugars | — | 4.3g | — |
| ✨Vitamins | |||
| Vitamin A | 83mcg9% | 0mcg0% | +83mcg |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | 1.1mcg6% | 0mcg0% | +1.1mcg |
| Vitamin E | <0.1mg0% | 26mg171% | <0.1mg |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | <0.1mg4% | 0.14mg8% | <0.1mg |
| Vitamin B12 | 0.55mcg23% | 0mcg0% | +0.55mcg |
| Folate | 2.0mcg1% | 44mcg11% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.20mg17% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 1.1mg88% | <0.1mg |
| Niacin (B3) | 0.11mg1% | 3.6mg23% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 39mg2% | 1.0mg0% | +38mg |
| Calcium | 126mg10% | 269mg21% | <0.1mg |
| Iron | 0mg0% | 3.7mg21% | <0.1mg |
| Potassium | 159mg3% | 733mg16% | <0.1mg |
| Phosphorus | 103mg8% | 481mg38% | <0.1mg |
| Magnesium | 12mg3% | 270mg64% | <0.1mg |
| Zinc | 0.43mg4% | 3.1mg28% | <0.1mg |
| Copper | <0.1mg0% | 1.0mg114% | <0.1mg |
| Manganese | <0.1mg0% | 2.2mg95% | <0.1mg |
| Selenium | 1.8mcg3% | 4.1mcg7% | <0.1mcg |
🔬Nutritional Analysis
Calories: Reduced Fat Milk is significantly lower in calories at just 50 kcal per 100g compared to 579 kcal for Nuts Almonds — that's 1058% fewer calories, making Reduced Fat Milk the better choice for calorie-conscious diets.
Protein: Nuts Almonds has more protein per 100g (21.2g vs 3.36g), but Reduced Fat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Reduced Fat Milk is the leaner option with 1.9g of total fat per 100g compared to 49.9g. Reduced Fat Milk has less saturated fat (1.11g vs 3.8g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Reduced Fat Milk: 83mcg vs 0mcg), Vitamin D (Reduced Fat Milk: 1.13mcg vs 0mcg), Vitamin E (Nuts Almonds: 25.6mg vs 0.03mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Nuts Almonds: 3.71mg vs 0mg), Copper (Nuts Almonds: 1.03mg vs 0.001mg), Manganese (Nuts Almonds: 2.18mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Reduced Fat Milk fits a low-carb or keto diet. Nuts Almonds fits a high-protein diet. Reduced Fat Milk fits a low-fat diet. Both fit a low-sodium diet. Nuts Almonds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Reduced Fat Milk or Nuts Almonds?
- Nuts Almonds has more protein with 21.2g per 100g compared to 3.36g for Reduced Fat Milk.
- Which is lower in calories, Reduced Fat Milk or Nuts Almonds?
- Reduced Fat Milk is lower in calories with 50 kcal per 100g versus 579 kcal.
- Is Reduced Fat Milk or Nuts Almonds healthier?
- It depends on your goals. Reduced Fat Milk has 50 calories and 3.36g protein per 100g, while Nuts Almonds has 579 calories and 21.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Reduced Fat Milk or Nuts Almonds?
- Reduced Fat Milk is leaner with 1.9g of fat per 100g compared to 49.9g.