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Almonds vs. Cheese — In-Depth Nutrition Comparison

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Significant differences between almonds and cheese

  • Almonds have more vitamin E, copper, manganese, magnesium, vitamin B2, fiber, and iron; however, cheese is richer in vitamin B12 and selenium.
  • Almonds cover your daily vitamin E needs 166% more than cheese.
  • Almonds contain less saturated fat.

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

Infographic

Almonds vs 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.
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%
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +900%
Contains more PotassiumPotassium +864.5%
Contains more IronIron +2550%
Contains more CopperCopper +3336.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +7970.4%
Contains more CalciumCalcium +163.9%
Contains more ZincZinc +16.7%
Contains more SeleniumSelenium +595.1%
~equal in Phosphorus ~455mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Cheese
Cheese
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin EVitamin E +3509.9%
Contains more Vitamin B1Vitamin B1 +606.9%
Contains more Vitamin B2Vitamin B2 +165.9%
Contains more Vitamin B3Vitamin B3 +6032.2%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more Vitamin B6Vitamin B6 +107.6%
Contains more FolateFolate +63%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Almonds Cheese DV% diff.
Vitamin E 25.63mg 0.71mg 166%
Copper 1.031mg 0.03mg 111%
Manganese 2.179mg 0.027mg 94%
Polyunsaturated fat 12.329g 1.421g 73%
Saturated fat 3.802g 18.867g 68%
Magnesium 270mg 27mg 58%
Monounsaturated fat 31.551g 9.246g 56%
Vitamin B2 1.138mg 0.428mg 55%
Fiber 12.5g 0g 50%
Vitamin B12 0µg 1.1µg 46%
Iron 3.71mg 0.14mg 45%
Calcium 269mg 710mg 44%
Selenium 4.1µg 28.5µg 44%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Sodium 1mg 653mg 28%
Fats 49.93g 33.31g 26%
Vitamin B3 3.618mg 0.059mg 22%
Potassium 733mg 76mg 19%
Vitamin B1 0.205mg 0.029mg 15%
Calories 579kcal 404kcal 9%
Carbs 21.55g 3.09g 6%
Choline 52.1mg 16.5mg 6%
Zinc 3.12mg 3.64mg 5%
Vitamin B6 0.137mg 0.066mg 5%
Phosphorus 481mg 455mg 4%
Folate 44µg 27µg 4%
Protein 21.15g 22.87g 3%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin K 0µg 2.4µg 2%
Vitamin B5 0.471mg 0.41mg 1%
Protein per 100 calories 3.7g 5.7g N/A
Calories per 10 g protein 274kcal 177kcal N/A
Weight per 100 calories 17g 25g N/A
Unsaturated / Saturated Fat ratio 12 0.57 N/A
Net carbs 9.05g 3.09g N/A
Sugar 4.35g 0.48g N/A
Starch 0.72g 0%
Trans fat 0.015g 0.917g N/A
Tryptophan 0.211mg 0.547mg 0%
Threonine 0.601mg 1.044mg 0%
Isoleucine 0.751mg 1.206mg 0%
Leucine 1.473mg 1.939mg 0%
Lysine 0.568mg 1.025mg 0%
Methionine 0.157mg 0.547mg 0%
Phenylalanine 1.132mg 1.074mg 0%
Valine 0.855mg 1.404mg 0%
Histidine 0.539mg 0.547mg 0%
Fructose 0.11g 0g 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.007g N/A
Omega-6 - Linoleic acid 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
Cheese
Cheese
3
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 FatsFats +49.9%
Contains more CarbsCarbs +597.4%
Contains more WaterWater +739.5%
Contains more OtherOther +25.3%
~equal in Protein ~22.87g

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
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -79.8%
Contains more Mono. FatMonounsaturated fat +241.2%
Contains more Poly. FatPolyunsaturated fat +767.6%

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
Cheese
Cheese
3
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +52.9%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +42.9%

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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. 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.