Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Almond vs. Cheddar Cheese — In-Depth Nutrition Comparison

Compare

Significant differences between Almond and Cheddar Cheese

  • Almond has more Vitamin E , Copper, Manganese, Magnesium, Vitamin B2, Fiber, and Iron, however, Cheddar Cheese is richer in Vitamin B12, and Selenium.
  • Almond covers your daily Vitamin E needs 166% more than Cheddar Cheese.
  • Almond contains less Saturated Fat.

Specific food types used in this comparison are Nuts, almonds and Cheese, cheddar.

Infographic

Almond vs Cheddar Cheese infographic
Infographic link

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 Iron +2550%
Contains more Magnesium +900%
Contains more Potassium +864.5%
Contains less Sodium -99.8%
Contains more Copper +3336.7%
Contains more Manganese +7970.4%
Contains more Calcium +163.9%
Contains more Zinc +16.7%
Contains more Selenium +595.1%
Equal in Phosphorus - 455
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +2550%
Contains more Magnesium +900%
Contains more Potassium +864.5%
Contains less Sodium -99.8%
Contains more Copper +3336.7%
Contains more Manganese +7970.4%
Contains more Calcium +163.9%
Contains more Zinc +16.7%
Contains more Selenium +595.1%
Equal in Phosphorus - 455

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.
Almond
8
:
Contains more Vitamin E +3509.9%
Contains more Vitamin B1 +606.9%
Contains more Vitamin B2 +165.9%
Contains more Vitamin B3 +6032.2%
Contains more Vitamin B5 +14.9%
Contains more Vitamin B6 +107.6%
Contains more Folate +63%
Contains more Choline +215.8%
Contains more Vitamin A +62000%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 9% 6%
Contains more Vitamin E +3509.9%
Contains more Vitamin B1 +606.9%
Contains more Vitamin B2 +165.9%
Contains more Vitamin B3 +6032.2%
Contains more Vitamin B5 +14.9%
Contains more Vitamin B6 +107.6%
Contains more Folate +63%
Contains more Choline +215.8%
Contains more Vitamin A +62000%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +49.9%
Contains more Carbs +597.4%
Contains more Water +739.5%
Contains more Other +25.3%
Equal in Protein - 22.87
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
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Fats +49.9%
Contains more Carbs +597.4%
Contains more Water +739.5%
Contains more Other +25.3%
Equal in Protein - 22.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +241.2%
Contains more Polyunsaturated fat +767.6%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +241.2%
Contains more Polyunsaturated fat +767.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Glucose +52.9%
Contains more Lactose +∞%
Contains more Galactose +42.9%
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
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Glucose +52.9%
Contains more Lactose +∞%
Contains more Galactose +42.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Cheddar Cheese
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Almond Cheddar Cheese Opinion
Net carbs 9.05g 3.09g Almond
Protein 21.15g 22.87g Cheddar Cheese
Fats 49.93g 33.31g Almond
Carbs 21.55g 3.09g Almond
Calories 579kcal 404kcal Almond
Starch 0.72g Almond
Fructose 0.11g 0g Almond
Sugar 4.35g 0.48g Cheddar Cheese
Fiber 12.5g 0g Almond
Calcium 269mg 710mg Cheddar Cheese
Iron 3.71mg 0.14mg Almond
Magnesium 270mg 27mg Almond
Phosphorus 481mg 455mg Almond
Potassium 733mg 76mg Almond
Sodium 1mg 653mg Almond
Zinc 3.12mg 3.64mg Cheddar Cheese
Copper 1.031mg 0.03mg Almond
Manganese 2.179mg 0.027mg Almond
Selenium 4.1µg 28.5µg Cheddar Cheese
Vitamin A 2IU 1242IU Cheddar Cheese
Vitamin A RAE 0µg 330µg Cheddar Cheese
Vitamin E 25.63mg 0.71mg Almond
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin B1 0.205mg 0.029mg Almond
Vitamin B2 1.138mg 0.428mg Almond
Vitamin B3 3.618mg 0.059mg Almond
Vitamin B5 0.471mg 0.41mg Almond
Vitamin B6 0.137mg 0.066mg Almond
Folate 44µg 27µg Almond
Vitamin B12 0µg 1.1µg Cheddar Cheese
Choline 52.1mg 16.5mg Almond
Vitamin K 0µg 2.4µg Cheddar Cheese
Tryptophan 0.211mg 0.547mg Cheddar Cheese
Threonine 0.601mg 1.044mg Cheddar Cheese
Isoleucine 0.751mg 1.206mg Cheddar Cheese
Leucine 1.473mg 1.939mg Cheddar Cheese
Lysine 0.568mg 1.025mg Cheddar Cheese
Methionine 0.157mg 0.547mg Cheddar Cheese
Phenylalanine 1.132mg 1.074mg Almond
Valine 0.855mg 1.404mg Cheddar Cheese
Histidine 0.539mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Almond
Trans Fat 0.015g 0.917g Almond
Saturated Fat 3.802g 18.867g Almond
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 31.551g 9.246g Almond
Polyunsaturated fat 12.329g 1.421g Almond
Omega-6 - Eicosadienoic acid 0.002g 0.007g Cheddar Cheese
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
Almond
33%
Cheddar Cheese
Minerals Daily Need Coverage Score
142%
Almond
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 3.87g)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $0.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 652mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 15.065g)
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.