Almonds vs. Cereal — In-Depth Nutrition Comparison
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How are almonds and cereal different?
- Almonds are higher in vitamin E, copper, manganese, magnesium, and phosphorus; however, cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, and vitamin B3.
- Daily need coverage for vitamin B1 for cereal is 507% higher.
- Almonds contain 320 times more vitamin E than cereal. While almonds contain 25.63mg of vitamin E, cereal contains only 0.08mg.
- Almonds have a lower glycemic index (0) than cereal (69).
Nuts, almonds and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +1321.1% |
| Contains more CalciumCalcium | +2590% |
| Contains more PotassiumPotassium | +598.1% |
| Contains more CopperCopper | +652.6% |
| Contains more PhosphorusPhosphorus | +524.7% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +175.8% |
| Contains more IronIron | +818.1% |
| Contains more ZincZinc | +143.6% |
| Contains more SeleniumSelenium | +53.7% |
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.
| Contains more Vitamin EVitamin E | +31937.5% |
| Contains more Vitamin B5Vitamin B5 | +108.4% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2967.3% |
| Contains more Vitamin B2Vitamin B2 | +240.1% |
| Contains more Vitamin B3Vitamin B3 | +718.7% |
| Contains more Vitamin B6Vitamin B6 | +4269.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.205mg | 6.288mg | 507% |
| Vitamin B6 | 0.137mg | 5.986mg | 450% |
| Iron | 3.71mg | 34.06mg | 379% |
| Vitamin B2 | 1.138mg | 3.87mg | 210% |
| Vitamin E | 25.63mg | 0.08mg | 170% |
| Vitamin B3 | 3.618mg | 29.62mg | 163% |
| Copper | 1.031mg | 0.137mg | 99% |
| Vitamin A | 0µg | 814µg | 90% |
| Polyunsaturated fat | 12.329g | 0.354g | 80% |
| Monounsaturated fat | 31.551g | 0.204g | 78% |
| Fats | 49.93g | 1.08g | 75% |
| Manganese | 2.179mg | 0.79mg | 60% |
| Magnesium | 270mg | 19mg | 60% |
| Phosphorus | 481mg | 77mg | 58% |
| Fiber | 12.5g | 1.4g | 44% |
| Vitamin C | 0mg | 38.5mg | 43% |
| Zinc | 3.12mg | 7.6mg | 41% |
| Sodium | 1mg | 795mg | 35% |
| Protein | 21.15g | 6.06g | 30% |
| Calcium | 269mg | 10mg | 26% |
| Carbs | 21.55g | 86.85g | 22% |
| Potassium | 733mg | 105mg | 18% |
| Saturated fat | 3.802g | 0.26g | 16% |
| Folate | 44µg | 11% | |
| Calories | 579kcal | 378kcal | 10% |
| Choline | 52.1mg | 9% | |
| Vitamin B5 | 0.471mg | 0.226mg | 5% |
| Selenium | 4.1µg | 6.3µg | 4% |
| Net carbs | 9.05g | 85.45g | N/A |
| Sugar | 4.35g | 10.35g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.066mg | 0% |
| Threonine | 0.601mg | 0.241mg | 0% |
| Isoleucine | 0.751mg | 0.26mg | 0% |
| Leucine | 1.473mg | 0.767mg | 0% |
| Lysine | 0.568mg | 0.113mg | 0% |
| Methionine | 0.157mg | 0.13mg | 0% |
| Phenylalanine | 1.132mg | 0.365mg | 0% |
| Valine | 0.855mg | 0.344mg | 0% |
| Histidine | 0.539mg | 0.162mg | 0% |
| Fructose | 0.11g | 0.26g | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +249% |
| Contains more FatsFats | +4523.1% |
| Contains more WaterWater | +16.7% |
| Contains more OtherOther | +32.7% |
| Contains more CarbsCarbs | +303% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +15366.2% |
| Contains more Poly. FatPolyunsaturated fat | +3382.8% |
| Contains less Sat. FatSaturated fat | -93.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +146.6% |
| Contains more GlucoseGlucose | +58.8% |
| Contains more FructoseFructose | +136.4% |
| Contains more MaltoseMaltose | +125% |
~equal in
Lactose
~0g
