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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.

Infographic

Almonds vs Cheese sandwich 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.
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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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.
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
10% 25% 58% 3% 4%
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
17% 44% 39%
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.
Almonds Cheese sandwich
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almonds Cheese sandwich 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?

ok
ok
is better in case of low diet
Almonds Cheese sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
32%
Cheese sandwich
Minerals Daily Need Coverage Score
142%
Almonds
85%
Cheese sandwich

Comparison summary

Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 4.35g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 838mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 0.327g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.