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Almonds, dry roasted Leader
Almonds, dry roasted8
VS
Pecans, oil roasted
Pecans, oil roasted2

Almonds, dry roasted leads 8–2 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Almonds, dry roasted comes out ahead, winning 8 of 10 nutrient match-ups.

Pick Almonds, dry roasted for more protein, more fiber, less saturated fat, less sodium, more potassium, more calcium, more iron and more magnesium.

Pick Pecans, oil roasted for less sugar and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.51 g
    1.29 g
  • Carbohydrate
    3.51 g
    1.82 g
  • Fibermore is better
    WIN1.82 g
    1.33 g
  • Total sugarsless is better
    0.81 g
    0.56 gWIN
  • Total fat
    8.79 g
    10.52 g
  • Saturated fatless is better
    WIN0.68 g
    1.01 g
  • Sodiumless is better
    WIN39.13 mg
    54.97 mg
  • Potassiummore is better
    WIN119.23 mg
    54.83 mg
  • Calciummore is better
    WIN44.82 mg
    9.37 mg
  • Ironmore is better
    WIN0.62 mg
    0.35 mg
  • Magnesiummore is better
    WIN46.66 mg
    16.92 mg
  • Vitamin Cmore is better
    0 mg
    0.1 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.