Almonds vs Supari

Per 100 g, Almonds has 608 kcal and 18.3 g protein, while Supari has 360 kcal and 6 g protein.

Almonds

608
kcal per 100 g
18.3 g protein

Supari

360
kcal per 100 g
6 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Almonds Supari Difference
Calories Fewer calories for the same weight 608 kcal 360 kcal better 41%
Protein More protein helps with fullness and muscle 18.3 g better 6 g 67%
Carbs Lower carbs suits low-carb and diabetic diets 3.3 g better 70 g 95%
Fat Lower fat means lower calorie density 58.3 g 4 g better 93%
Fiber More fibre improves fullness and digestion 13.3 g better 12 g 10%
Sugar Less sugar means a gentler blood-sugar response 2.5 g 2 g better 20%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Supari

Supari is the lighter choice at 360 kcal per 100 g against 608 for Almonds — about 41% fewer calories for the same weight on your plate. That does not make Almonds a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Almonds

Almonds is the stronger protein source, with 18.3 g per 100 g against 6 g for Supari. To match that from Supari you would have to eat roughly 3.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Almonds vs Supari — common questions

Almonds has more calories — about 608 kcal per 100 g compared with 360 kcal for Supari.

Almonds has more protein — 18.3 g per 100 g against 6 g for Supari.

Supari is the lighter choice at 360 kcal per 100 g against 608 for Almonds — about 41% fewer calories for the same weight on your plate. That does not make Almonds a bad food; it means the portion has to be smaller to fit the same calorie budget.

Almonds is the stronger protein source, with 18.3 g per 100 g against 6 g for Supari. To match that from Supari you would have to eat roughly 3.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 968 kcal and 24.3 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Supari has the edge, mainly on calorie density. Per 100 g, Almonds has 608 kcal and 18.3 g protein, while Supari has 360 kcal and 6 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Almonds nutrition & serving sizes
Full Supari nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.