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Almonds vs. Cheeseburger — In-Depth Nutrition Comparison

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Significant differences between almonds and cheeseburgers

  • Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, and fiber; however, cheeseburgers are richer in vitamin B12 and selenium.
  • Almonds cover your daily vitamin E needs 167% more than cheeseburgers.
  • Cheeseburgers have 10 times less magnesium than almonds. Almonds have 270mg of magnesium, while cheeseburgers have 26mg.
  • Almonds contain less sodium.
  • Cheeseburgers have a higher glycemic index. The glycemic index of cheeseburgers is 66, while the glycemic index of almonds is 0.

Specific food types used in this comparison are Nuts, almonds and Fast foods, cheeseburger; single, regular patty; plain.

Infographic

Almonds vs Cheeseburger 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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more MagnesiumMagnesium +938.5%
Contains more CalciumCalcium +126.1%
Contains more PotassiumPotassium +274%
Contains more IronIron +36.9%
Contains more CopperCopper +828.8%
Contains more ZincZinc +25.3%
Contains more PhosphorusPhosphorus +198.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +589.6%
Contains more SeleniumSelenium +378%

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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin EVitamin E +4828.8%
Contains more Vitamin B2Vitamin B2 +213.5%
Contains more CholineCholine +80.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B3Vitamin B3 +44.2%
Contains more Vitamin B5Vitamin B5 +15.7%
Contains more Vitamin B6Vitamin B6 +66.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +59.1%
~equal in Vitamin C ~0mg

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
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more ProteinProtein +28.1%
Contains more FatsFats +239.2%
Contains more OtherOther +40.3%
Contains more CarbsCarbs +30.1%
Contains more WaterWater +776%

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
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains less Sat. FatSaturated fat -41.3%
Contains more Mono. FatMonounsaturated fat +482.9%
Contains more Poly. FatPolyunsaturated fat +643.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
80% 7% 8% 3% 2%
Starch: 19.87 g
Sucrose: 0 g
Glucose: 1.76 g
Fructose: 1.94 g
Lactose: 0.72 g
Maltose: 0.46 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +2659.7%
Contains more GlucoseGlucose +935.3%
Contains more FructoseFructose +1663.6%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +1050%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Cheeseburger DV% diff.
Vitamin E 25.63mg 0.52mg 167%
Copper 1.031mg 0.111mg 102%
Manganese 2.179mg 0.316mg 81%
Polyunsaturated fat 12.329g 1.658g 71%
Monounsaturated fat 31.551g 5.413g 65%
Vitamin B2 1.138mg 0.363mg 60%
Magnesium 270mg 26mg 58%
Fats 49.93g 14.72g 54%
Phosphorus 481mg 161mg 46%
Fiber 12.5g 2g 42%
Vitamin B12 0µg 0.76µg 32%
Selenium 4.1µg 19.6µg 28%
Sodium 1mg 515mg 22%
Potassium 733mg 196mg 16%
Calcium 269mg 119mg 15%
Calories 579kcal 308kcal 14%
Cholesterol 0mg 43mg 14%
Iron 3.71mg 2.71mg 13%
Saturated fat 3.802g 6.473g 12%
Vitamin B3 3.618mg 5.217mg 10%
Protein 21.15g 16.51g 9%
Starch 0.72g 19.87g 8%
Folate 44µg 70µg 7%
Vitamin B6 0.137mg 0.228mg 7%
Vitamin B1 0.205mg 0.293mg 7%
Vitamin A 0µg 50µg 6%
Zinc 3.12mg 2.49mg 6%
Vitamin K 0µg 4.2µg 4%
Choline 52.1mg 28.9mg 4%
Fructose 0.11g 1.94g 2%
Carbs 21.55g 28.03g 2%
Vitamin B5 0.471mg 0.545mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 9.05g 26.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 4.35g 4.88g N/A
Trans fat 0.015g 0.57g N/A
Tryptophan 0.211mg 0.155mg 0%
Threonine 0.601mg 0.571mg 0%
Isoleucine 0.751mg 0.755mg 0%
Leucine 1.473mg 1.316mg 0%
Lysine 0.568mg 0.784mg 0%
Methionine 0.157mg 0.377mg 0%
Phenylalanine 1.132mg 0.755mg 0%
Valine 0.855mg 0.881mg 0%
Histidine 0.539mg 0.445mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.003g 0.125g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.004g N/A
Omega-6 - Linoleic acid 12.32g 1.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Cheeseburger
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
42%
Cheeseburger
Minerals Daily Need Coverage Score
142%
Almonds
56%
Cheeseburger

Comparison summary

Which food is cheaper?
Cheeseburger
Cheeseburger is cheaper (difference - $2.4)
Which food is richer in vitamins?
Cheeseburger
Cheeseburger is relatively richer in vitamins
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 514mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 2.671g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals

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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.