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Almonds vs. Almonds — In-Depth Nutrition Comparison

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Important differences between almonds and almonds

    The food varieties used in the comparison are Nuts, almonds and Nuts, almonds.

    Infographic

    Almonds vs Almonds infographic
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    Mineral Comparison

    Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
    ~equal in Magnesium ~270mg
    ~equal in Calcium ~269mg
    ~equal in Potassium ~733mg
    ~equal in Iron ~3.71mg
    ~equal in Copper ~1.031mg
    ~equal in Zinc ~3.12mg
    ~equal in Phosphorus ~481mg
    ~equal in Sodium ~1mg
    ~equal in Manganese ~2.179mg
    ~equal in Selenium ~4.1µg

    Vitamin Comparison

    Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
    Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
    Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
    ~equal in Vitamin C ~0mg
    ~equal in Vitamin A ~0µg
    ~equal in Vitamin E ~25.63mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.205mg
    ~equal in Vitamin B2 ~1.138mg
    ~equal in Vitamin B3 ~3.618mg
    ~equal in Vitamin B5 ~0.471mg
    ~equal in Vitamin B6 ~0.137mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~0µg
    ~equal in Folate ~44µg
    ~equal in Choline ~52.1mg

    All nutrients comparison - raw data values

    Nutrient Almonds Almonds DV% diff.
    Calories 579kcal 579kcal 0%
    Protein 21.15g 21.15g 0%
    Fats 49.93g 49.93g 0%
    Net carbs 9.05g 9.05g N/A
    Carbs 21.55g 21.55g 0%
    Magnesium 270mg 270mg 0%
    Calcium 269mg 269mg 0%
    Potassium 733mg 733mg 0%
    Iron 3.71mg 3.71mg 0%
    Sugar 4.35g 4.35g N/A
    Fiber 12.5g 12.5g 0%
    Copper 1.031mg 1.031mg 0%
    Zinc 3.12mg 3.12mg 0%
    Starch 0.72g 0.72g 0%
    Phosphorus 481mg 481mg 0%
    Sodium 1mg 1mg 0%
    Vitamin E 25.63mg 25.63mg 0%
    Manganese 2.179mg 2.179mg 0%
    Selenium 4.1µg 4.1µg 0%
    Vitamin B1 0.205mg 0.205mg 0%
    Vitamin B2 1.138mg 1.138mg 0%
    Vitamin B3 3.618mg 3.618mg 0%
    Vitamin B5 0.471mg 0.471mg 0%
    Vitamin B6 0.137mg 0.137mg 0%
    Folate 44µg 44µg 0%
    Trans fat 0.015g 0.015g N/A
    Choline 52.1mg 52.1mg 0%
    Saturated fat 3.802g 3.802g 0%
    Monounsaturated fat 31.551g 31.551g 0%
    Polyunsaturated fat 12.329g 12.329g 0%
    Tryptophan 0.211mg 0.211mg 0%
    Threonine 0.601mg 0.601mg 0%
    Isoleucine 0.751mg 0.751mg 0%
    Leucine 1.473mg 1.473mg 0%
    Lysine 0.568mg 0.568mg 0%
    Methionine 0.157mg 0.157mg 0%
    Phenylalanine 1.132mg 1.132mg 0%
    Valine 0.855mg 0.855mg 0%
    Histidine 0.539mg 0.539mg 0%
    Fructose 0.11g 0.11g 0%
    Omega-3 - ALA 0.003g 0.003g N/A
    Omega-6 - Eicosadienoic acid 0.002g 0.002g N/A
    Omega-6 - Linoleic acid 12.32g 12.32g N/A

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    21% 50% 22% 4% 3%
    Protein: 21.15 g
    Fats: 49.93 g
    Carbs: 21.55 g
    Water: 4.41 g
    Other: 2.96 g
    21% 50% 22% 4% 3%
    Protein: 21.15 g
    Fats: 49.93 g
    Carbs: 21.55 g
    Water: 4.41 g
    Other: 2.96 g
    ~equal in Protein ~21.15g
    ~equal in Fats ~49.93g
    ~equal in Carbs ~21.55g
    ~equal in Water ~4.41g
    ~equal in Other ~2.96g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    8% 66% 26%
    Saturated fat: Sat. Fat 3.802 g
    Monounsaturated fat: Mono. Fat 31.551 g
    Polyunsaturated fat: Poly. Fat 12.329 g
    8% 66% 26%
    Saturated fat: Sat. Fat 3.802 g
    Monounsaturated fat: Mono. Fat 31.551 g
    Polyunsaturated fat: Poly. Fat 12.329 g
    ~equal in Saturated fat ~3.802g
    ~equal in Monounsaturated fat ~31.551g
    ~equal in Polyunsaturated fat ~12.329g

    Carbohydrate type comparison

    Carbohydrate type breakdown side-by-side comparison
    14% 78% 3% 2%
    Starch: 0.72 g
    Sucrose: 3.95 g
    Glucose: 0.17 g
    Fructose: 0.11 g
    Lactose: 0 g
    Maltose: 0.04 g
    Galactose: 0.07 g
    14% 78% 3% 2%
    Starch: 0.72 g
    Sucrose: 3.95 g
    Glucose: 0.17 g
    Fructose: 0.11 g
    Lactose: 0 g
    Maltose: 0.04 g
    Galactose: 0.07 g
    ~equal in Starch ~0.72g
    ~equal in Sucrose ~3.95g
    ~equal in Glucose ~0.17g
    ~equal in Fructose ~0.11g
    ~equal in Lactose ~0g
    ~equal in Maltose ~0.04g
    ~equal in Galactose ~0.07g

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    References

    All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

    1. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
    2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

    All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

    Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.