Almonds vs. Cheese sandwich — In-Depth Nutrition Comparison
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The main differences between almonds and cheese sandwich
- Almonds have more copper, vitamin B2, magnesium, manganese, fiber, zinc, phosphorus, and iron; however, cheese sandwich has more selenium.
- Daily need coverage for copper for almonds is 97% higher.
- Cheese sandwich has 5 times less magnesium than almonds. Almonds have 270mg of magnesium, while cheese sandwich has 54mg.
- Almonds are lower in sodium.
- Cheese sandwich has a higher glycemic index than almonds.
Food types used in this article are Nuts, almonds and Crackers, wheat, sandwich, with cheese filling.
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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 | +400% |
| Contains more CalciumCalcium | +31.9% |
| Contains more PotassiumPotassium | +139.5% |
| Contains more IronIron | +41.6% |
| Contains more CopperCopper | +544.4% |
| Contains more ZincZinc | +258.6% |
| Contains more PhosphorusPhosphorus | +25.9% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +101.2% |
| Contains more SeleniumSelenium | +492.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +166.5% |
| Contains more Vitamin B3Vitamin B3 | +13.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +74.6% |
| Contains more Vitamin B5Vitamin B5 | +32.1% |
| Contains more Vitamin B6Vitamin B6 | +90.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +45.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more ProteinProtein | +115.8% |
| Contains more FatsFats | +99.7% |
| Contains more WaterWater | +37.8% |
| Contains more CarbsCarbs | +170.1% |
| Contains more OtherOther | +28.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains more Mono. FatMonounsaturated fat | +204.8% |
| Contains more Poly. FatPolyunsaturated fat | +34.5% |
~equal in
Saturated fat
~4.129g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Copper | 1.031mg | 0.16mg | 97% |
| Vitamin B2 | 1.138mg | 0.427mg | 55% |
| Monounsaturated fat | 31.551g | 10.351g | 53% |
| Magnesium | 270mg | 54mg | 51% |
| Manganese | 2.179mg | 1.083mg | 48% |
| Fats | 49.93g | 25g | 38% |
| Fiber | 12.5g | 3.1g | 38% |
| Selenium | 4.1µg | 24.3µg | 37% |
| Sodium | 1mg | 839mg | 36% |
| Protein | 21.15g | 9.8g | 23% |
| Polyunsaturated fat | 12.329g | 9.166g | 21% |
| Zinc | 3.12mg | 0.87mg | 20% |
| Phosphorus | 481mg | 382mg | 14% |
| Iron | 3.71mg | 2.62mg | 14% |
| Vitamin B1 | 0.205mg | 0.358mg | 13% |
| Potassium | 733mg | 306mg | 13% |
| Carbs | 21.55g | 58.2g | 12% |
| Vitamin B6 | 0.137mg | 0.261mg | 10% |
| Choline | 52.1mg | 9% | |
| Calcium | 269mg | 204mg | 7% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Folate | 44µg | 64µg | 5% |
| Calories | 579kcal | 497kcal | 4% |
| Vitamin B3 | 3.618mg | 3.185mg | 3% |
| Vitamin B5 | 0.471mg | 0.622mg | 3% |
| Vitamin A | 0µg | 21µg | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Saturated fat | 3.802g | 4.129g | 1% |
| Net carbs | 9.05g | 55.1g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.13mg | 0% |
| Threonine | 0.601mg | 0.298mg | 0% |
| Isoleucine | 0.751mg | 0.383mg | 0% |
| Leucine | 1.473mg | 0.698mg | 0% |
| Lysine | 0.568mg | 0.344mg | 0% |
| Methionine | 0.157mg | 0.167mg | 0% |
| Phenylalanine | 1.132mg | 0.472mg | 0% |
| Valine | 0.855mg | 0.438mg | 0% |
| Histidine | 0.539mg | 0.219mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
78%
32%
Minerals Daily Need Coverage Score
142%
85%
Comparison summary
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 4.35g)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 838mg)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 0.327g)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food is richer in vitamins?
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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.