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Almond vs. Roquefort — In-Depth Nutrition Comparison

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Significant differences between Almond and Roquefort

  • Almond has more Copper, Manganese, Magnesium, Fiber, Vitamin B2, and Iron, however, Roquefort is richer in Calcium, and Vitamin A RAE.
  • Almond covers your daily Copper needs 111% more than Roquefort.
  • Almond contains less Saturated Fat.

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

Infographic

Almond vs Roquefort infographic
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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 Iron +562.5%
Contains more Magnesium +800%
Contains more Phosphorus +22.7%
Contains more Potassium +705.5%
Contains less Sodium -99.9%
Contains more Zinc +50%
Contains more Copper +2932.4%
Contains more Manganese +7163.3%
Contains more Calcium +146.1%
Contains more Selenium +253.7%
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 199% 22% 22% 169% 9% 236% 57% 12% 4% 80%
Contains more Iron +562.5%
Contains more Magnesium +800%
Contains more Phosphorus +22.7%
Contains more Potassium +705.5%
Contains less Sodium -99.9%
Contains more Zinc +50%
Contains more Copper +2932.4%
Contains more Manganese +7163.3%
Contains more Calcium +146.1%
Contains more Selenium +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.
Almond
7
:
Contains more Vitamin B1 +412.5%
Contains more Vitamin B2 +94.2%
Contains more Vitamin B3 +392.9%
Contains more Vitamin B6 +10.5%
Contains more Vitamin A +52250%
Contains more Vitamin B5 +267.5%
Contains more Folate +11.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.124
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 0% 0% 0% 10% 136% 14% 104% 29% 37% 80% 0%
Contains more Vitamin B1 +412.5%
Contains more Vitamin B2 +94.2%
Contains more Vitamin B3 +392.9%
Contains more Vitamin B6 +10.5%
Contains more Vitamin A +52250%
Contains more Vitamin B5 +267.5%
Contains more Folate +11.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.124

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +63%
Contains more Carbs +977.5%
Contains more Water +793%
Contains more Other +117.6%
Equal in Protein - 21.54
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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more Fats +63%
Contains more Carbs +977.5%
Contains more Water +793%
Contains more Other +117.6%
Equal in Protein - 21.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +272.3%
Contains more Polyunsaturated fat +834%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
66% 29% 5%
Saturated Fat: 19.263 g
Monounsaturated Fat: 8.474 g
Polyunsaturated fat: 1.32 g
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +272.3%
Contains more Polyunsaturated fat +834%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Roquefort Opinion
Net carbs 9.05g 2g Almond
Protein 21.15g 21.54g Roquefort
Fats 49.93g 30.64g Almond
Carbs 21.55g 2g Almond
Calories 579kcal 369kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Roquefort
Fiber 12.5g 0g Almond
Calcium 269mg 662mg Roquefort
Iron 3.71mg 0.56mg Almond
Magnesium 270mg 30mg Almond
Phosphorus 481mg 392mg Almond
Potassium 733mg 91mg Almond
Sodium 1mg 1809mg Almond
Zinc 3.12mg 2.08mg Almond
Copper 1.031mg 0.034mg Almond
Manganese 2.179mg 0.03mg Almond
Selenium 4.1µg 14.5µg Roquefort
Vitamin A 2IU 1047IU Roquefort
Vitamin A RAE 0µg 294µg Roquefort
Vitamin E 25.63mg Almond
Vitamin B1 0.205mg 0.04mg Almond
Vitamin B2 1.138mg 0.586mg Almond
Vitamin B3 3.618mg 0.734mg Almond
Vitamin B5 0.471mg 1.731mg Roquefort
Vitamin B6 0.137mg 0.124mg Almond
Folate 44µg 49µg Roquefort
Vitamin B12 0µg 0.64µg Roquefort
Tryptophan 0.211mg 0.303mg Roquefort
Threonine 0.601mg 0.965mg Roquefort
Isoleucine 0.751mg 1.217mg Roquefort
Leucine 1.473mg 2.114mg Roquefort
Lysine 0.568mg 1.848mg Roquefort
Methionine 0.157mg 0.558mg Roquefort
Phenylalanine 1.132mg 1.023mg Almond
Valine 0.855mg 1.614mg Roquefort
Histidine 0.539mg 0.602mg Roquefort
Cholesterol 0mg 90mg Almond
Trans Fat 0.015g Roquefort
Saturated Fat 3.802g 19.263g Almond
Monounsaturated Fat 31.551g 8.474g Almond
Polyunsaturated fat 12.329g 1.32g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
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 Roquefort
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
82%
Almond
39%
Roquefort
Minerals Daily Need Coverage Score
142%
Almond
80%
Roquefort

Comparison summary

Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1808mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 15.461g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 27)
Which food is cheaper?
Almond
Almond is cheaper (difference - $1.2)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
?
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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.