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.
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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 | +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% |
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 | +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 CholineCholine | +215.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Choline | 52.1mg | 16.5mg | 6% |
| Carbs | 21.55g | 3.09g | 6% |
| Zinc | 3.12mg | 3.64mg | 5% |
| Vitamin B6 | 0.137mg | 0.066mg | 5% |
| Phosphorus | 481mg | 455mg | 4% |
| Folate | 44µg | 27µg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Protein | 21.15g | 22.87g | 3% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Vitamin B5 | 0.471mg | 0.41mg | 1% |
| 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
| 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
| 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
| 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% |
