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Almonds vs Ginkgo Nuts: Difference, Benefits, More

This article explains the key similarities and differences between almonds and ginkgo nuts, foods from the nuts and seeds group. Read on to learn more about the almonds vs ginkgo nuts comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 4, 2023.

Almonds and ginkgo nuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on almonds and ginkgo nuts and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Almonds

Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds are an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Ginkgo Nuts

Ginkgo nuts (Ginkgo biloba) are the seeds of the ginkgo tree, which is native to China and is now grown in many parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Ginkgo nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate ginkgo nuts into your diet.

They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.

Ginkgo nuts are also available in a variety of forms, including whole, chopped, and ground into flour.

Ginkgo nuts are widely available and can be found at most grocery stores, particularly in Asian markets.

They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving ginkgo nuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Ginkgo Nuts are an excellent source of Vitamin B3 (Niacin).

They also contain a good amount of Vitamin A, Vitamin C, Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).

Almonds vs Ginkgo Nuts Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs ginkgo nuts.

This comparison will start by comparing the caloric value of almonds and ginkgo nuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

AlmondsGinkgo Nuts
Energy579 kcal182 kcal
Carbs21.6 g37.6 g
Protein21.2 g4.32 g
Fat49.9 g1.68 g
Saturated Fat3.8 g0.319 g

Almonds vs Ginkgo Nuts Calories

Nuts and seeds are generally high in calories; the same goes for almonds and ginkgo nuts, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing ginkgo nuts vs almonds for weight loss, ginkgo nuts are slightly lower in calories, with 51 calories per serving, compared to 162 calories per serving of almonds.

However, both almonds and ginkgo nuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Almonds vs Ginkgo Nuts Protein

Nuts and seeds, including almonds and ginkgo nuts, are an important source of plant-based protein.

Almonds offer around 80% more protein than ginkgo nuts.

Almonds have 21.2 grams of protein per 100 grams (or 5.9g per serving), while ginkgo nuts have 4.3 grams of protein per 100 grams (or 1.2g per serving).

Almonds vs Ginkgo Nuts Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and ginkgo nuts.

The total amount of carbohydrates is around 43% higher in ginkgo nuts than in almonds. They have 37.6 grams per 100 grams, compared to 21.6 grams in almonds.

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There’s less sugar in ginkgo nuts than in almonds, 100% precisely.

One handful of ginkgo nuts (28 grams) contains 0 grams of sugar, while the same amount of almonds contains 1.2 grams.

Lastly, let’s take a look at the dietary fiber in almonds and ginkgo nuts.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.5 grams of fiber per portion, almonds are a better source of fiber than ginkgo nuts which offer 0 grams per portion.

Almonds vs Ginkgo Nuts Fats

Like the other nuts and seeds, fats in almonds and ginkgo nuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in almonds and ginkgo nuts:

  • Almonds: 49.9 grams per 100 grams
  • Ginkgo Nuts: 1.7 per 100 grams

Speaking of saturated fats, ginkgo nuts are 92% lower in saturated fats.

Ginkgo Nuts and almonds contain 0.3 grams and 3.8 grams of saturated fat per 100 grams, respectively.

Almonds vs Ginkgo Nuts Vitamins Content

This section will discuss the vitamin content of almonds and ginkgo nuts.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Almonds have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, ginkgo nuts have a higher amount of vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin E.

Almonds and ginkgo nuts contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.

The following table shows the exact amount of vitamins almonds and ginkgo nuts contain side by side, so you can easily compare them.

AlmondsGinkgo Nuts
Vitamin A2 IU558 IU
Vitamin C015 mg
Vitamin D00
Vitamin B1 (Thiamine)0.205 mg0.22 mg
Vitamin B2 (Riboflavin)1.14 mg0.09 mg
Vitamin B3 (Niacin)3.62 mg6 mg
Vitamin B5 (Pantothenic acid)0.471 mg0.16 mg
Vitamin B6 (Pyroxidine)0.137 mg0.328 mg
Vitamin B9 (Folate)44 µg54 µg
Vitamin B12 (Cobalamin)00
Vitamin E25.6 mg0
Vitamin K00

Almonds vs Ginkgo Nuts Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and ginkgo nuts comparison focuses on their mineral content.

Almonds are a better source of sodium than ginkgo nuts.

On the other hand, ginkgo nuts have a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Almonds and ginkgo nuts contain the same amount of fluoride.

Check out the table below to learn how almonds and ginkgo nuts compare when it comes to mineral contents.

AlmondsGinkgo Nuts
Calcium269 mg2 mg
Copper1.03 mg0.274 mg
Fluoride00
Iron3.71 mg1 mg
Magnesium270 mg27 mg
Manganese2.18 mg0.113 mg
Phosphorus481 mg124 mg
Potassium733 mg510 mg
Selenium4.1 µg0
Sodium1 mg7 mg
Zinc3.12 mg0.34 mg

The Final Word

Almonds and ginkgo nuts are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both almonds and ginkgo nuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Sources

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