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Almonds vs. Blue cheese — In-Depth Nutrition Comparison

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A recap on the differences between almonds and blue cheese

  • Almonds have more vitamin E, copper, manganese, magnesium, vitamin B2, fiber, and iron; however, blue cheese is higher in vitamin B12.
  • Almonds cover your daily vitamin E needs 169% more than blue cheese.
  • Almonds have less saturated fat.

Food varieties used in this article are Nuts, almonds and Cheese, blue.

Infographic

Almonds vs Blue 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +1073.9%
Contains more PotassiumPotassium +186.3%
Contains more IronIron +1096.8%
Contains more CopperCopper +2477.5%
Contains more ZincZinc +17.3%
Contains more PhosphorusPhosphorus +24.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +24111.1%
Contains more CalciumCalcium +96.3%
Contains more SeleniumSelenium +253.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin EVitamin E +10152%
Contains more Vitamin B1Vitamin B1 +606.9%
Contains more Vitamin B2Vitamin B2 +197.9%
Contains more Vitamin B3Vitamin B3 +256.1%
Contains more FolateFolate +22.2%
Contains more CholineCholine +238.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +267.1%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Almonds Blue cheese DV% diff.
Vitamin E 25.63mg 0.25mg 169%
Copper 1.031mg 0.04mg 110%
Manganese 2.179mg 0.009mg 94%
Polyunsaturated fat 12.329g 0.8g 77%
Saturated fat 3.802g 18.669g 68%
Magnesium 270mg 23mg 59%
Monounsaturated fat 31.551g 7.778g 59%
Vitamin B2 1.138mg 0.382mg 58%
Vitamin B12 0µg 1.22µg 51%
Fiber 12.5g 0g 50%
Sodium 1mg 1146mg 50%
Iron 3.71mg 0.31mg 43%
Fats 49.93g 28.74g 33%
Calcium 269mg 528mg 26%
Cholesterol 0mg 75mg 25%
Vitamin B5 0.471mg 1.729mg 25%
Vitamin A 0µg 198µg 22%
Selenium 4.1µg 14.5µg 19%
Vitamin B3 3.618mg 1.016mg 16%
Vitamin B1 0.205mg 0.029mg 15%
Potassium 733mg 256mg 14%
Phosphorus 481mg 387mg 13%
Calories 579kcal 353kcal 11%
Choline 52.1mg 15.4mg 7%
Carbs 21.55g 2.34g 6%
Zinc 3.12mg 2.66mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Vitamin B6 0.137mg 0.166mg 2%
Vitamin K 0µg 2.4µg 2%
Folate 44µg 36µg 2%
Protein 21.15g 21.4g 1%
Net carbs 9.05g 2.34g N/A
Sugar 4.35g 0.5g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.312mg 0%
Threonine 0.601mg 0.785mg 0%
Isoleucine 0.751mg 1.124mg 0%
Leucine 1.473mg 1.919mg 0%
Lysine 0.568mg 1.852mg 0%
Methionine 0.157mg 0.584mg 0%
Phenylalanine 1.132mg 1.087mg 0%
Valine 0.855mg 1.556mg 0%
Histidine 0.539mg 0.758mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more FatsFats +73.7%
Contains more CarbsCarbs +820.9%
Contains more WaterWater +861.7%
Contains more OtherOther +72.6%
~equal in Protein ~21.4g

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +305.6%
Contains more Poly. FatPolyunsaturated fat +1441.1%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.