Almonds vs. Butter cookie — In-Depth Nutrition Comparison

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What are the main differences between almonds and butter cookie?

Butter cookie has less vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, and zinc than almonds.
Almonds' daily need coverage for vitamin E is 167% higher.
Almonds have 23 times more magnesium than butter cookie. Almonds have 270mg of magnesium, while butter cookie has 12mg.
Almonds contain less saturated fat.
Almonds have a lower glycemic index than butter cookie.

We used Nuts, almonds and Cookies, butter, commercially prepared, enriched types in this comparison.

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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.

Almonds

Butter cookie

Contains more MagnesiumMagnesium	+2150%
Contains more CalciumCalcium	+827.6%
Contains more PotassiumPotassium	+560.4%
Contains more IronIron	+67.1%
Contains more CopperCopper	+415.5%
Contains more ZincZinc	+721.1%
Contains more PhosphorusPhosphorus	+371.6%
Contains less SodiumSodium	-99.6%
Contains more ManganeseManganese	+1181.8%

Contains more SeleniumSelenium

+104.9%

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.

Almonds

Butter cookie

Contains more Vitamin EVitamin E	+4319%
Contains more Vitamin B2Vitamin B2	+239.7%
Contains more Vitamin B3Vitamin B3	+13.4%
Contains more Vitamin B6Vitamin B6	+280.6%
Contains more CholineCholine	+701.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+80.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+72.7%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.488mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg	0.58mg	167%
Copper	1.031mg	0.2mg	92%
Manganese	2.179mg	0.17mg	87%
Polyunsaturated fat	12.329g	0.982g	76%
Monounsaturated fat	31.551g	5.522g	65%
Vitamin B2	1.138mg	0.335mg	62%
Magnesium	270mg	12mg	61%
Phosphorus	481mg	102mg	54%
Fats	49.93g	18.8g	48%
Fiber	12.5g	0.8g	47%
Cholesterol	0mg	117mg	39%
Saturated fat	3.802g	11.051g	33%
Protein	21.15g	6.1g	30%
Zinc	3.12mg	0.38mg	25%
Calcium	269mg	29mg	24%
Iron	3.71mg	2.22mg	19%
Potassium	733mg	111mg	18%
Vitamin A	0µg	165µg	18%
Carbs	21.55g	68.9g	16%
Vitamin B12	0µg	0.36µg	15%
Vitamin B1	0.205mg	0.37mg	14%
Sodium	1mg	282mg	12%
Folate	44µg	76µg	8%
Selenium	4.1µg	8.4µg	8%
Choline	52.1mg	6.5mg	8%
Vitamin B6	0.137mg	0.036mg	8%
Calories	579kcal	467kcal	6%
Vitamin B3	3.618mg	3.19mg	3%
Vitamin D	0IU	16IU	2%
Vitamin D	0µg	0.4µg	2%
Vitamin K	0µg	1.7µg	1%
Net carbs	9.05g	68.1g	N/A
Sugar	4.35g	20.24g	N/A
Starch	0.72g		0%
Vitamin B5	0.471mg	0.488mg	0%
Trans fat	0.015g		N/A
Tryptophan	0.211mg	0.084mg	0%
Threonine	0.601mg	0.215mg	0%
Isoleucine	0.751mg	0.277mg	0%
Leucine	1.473mg	0.471mg	0%
Lysine	0.568mg	0.308mg	0%
Methionine	0.157mg	0.131mg	0%
Phenylalanine	1.132mg	0.299mg	0%
Valine	0.855mg	0.315mg	0%
Histidine	0.539mg	0.136mg	0%
Fructose	0.11g		0%
Omega-3 - EPA	0g	0.011g	N/A
Omega-3 - DHA	0g	0.007g	N/A
Omega-3 - ALA	0.003g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	12.32g		N/A