Avellanas vs Almendras: Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Avellanas | Almendras | Difference |
|---|---|---|---|
| Calories | 628kcal31% DV | 579kcal29% DV | +49kcal |
| Protein | 15g30% DV | 21g42% DV | -6g |
| Carbohydrates | 17g6% DV | 22g7% DV | -5g |
| Fat | 61g94% DV | 50g77% DV | +11g |
| Fiber | 10g40% DV | 12g48% DV | -2g |
| Iron | 4.7mg26% DV | 3.7mg21% DV | +1mg |
| Calcium | 114mg11% DV | 269mg27% DV | -155mg |
| Vitamin C | 6.3mg7% DV | 0mg0% DV | +6.3mg |
| Potassium | 680mg19% DV | 733mg21% DV | -53mg |
| Magnesium | 163mg41% DV | 270mg68% DV | -107mg |
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🏆 Verdict: Avellanas or Almendras?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Almendras has fewer calories (579 vs 628 kcal), better for weight loss diets.
- Almendras wins in protein (21g vs 15g), ideal for muscle gain.
- Almendras provides more fiber (12g vs 10g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Avellanas if...
- You need more iron (4.7mg vs 3.7mg)
- You enjoy its flavor and texture in your recipes
Choose Almendras if...
- You want more protein (21g vs 15g)
- You want fewer calories (579 vs 628 kcal)
- You need more fiber (12g vs 10g)
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Avellanas or Almendras have more protein?
Almendras has more protein: 21g vs 15g per 100g.
Does Avellanas or Almendras have more calories?
Avellanas has more calories: 628 kcal vs 579 kcal per 100g.
Which is better for weight loss, avellanas or almendras?
For weight loss, choose the food with fewer calories and more satiety. Almendras (579 kcal) has fewer calories. Also, Almendras provides more fiber (12g), which increases satiety.
Can you combine avellanas and almendras?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Avellanas provides 15g of protein and Almendras provides 21g, resulting in a more complete amino acid and micronutrient profile.
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