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Almonds vs. Chicken meat — In-Depth Nutrition Comparison

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Significant differences between almonds and chicken meat

  • Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, fiber, phosphorus, and iron; however, chicken meat is richer in selenium and vitamin B3.
  • Almonds cover your daily vitamin E needs 169% more than chicken meat.

Specific food types used in this comparison are Nuts, almonds and Chicken, broilers or fryers, meat and skin, cooked, roasted.

Infographic

Almonds vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +1073.9%
Contains more CalciumCalcium +1693.3%
Contains more PotassiumPotassium +228.7%
Contains more IronIron +194.4%
Contains more CopperCopper +1462.1%
Contains more ZincZinc +60.8%
Contains more PhosphorusPhosphorus +164.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +10795%
Contains more SeleniumSelenium +482.9%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin EVitamin E +9392.6%
Contains more Vitamin B1Vitamin B1 +225.4%
Contains more Vitamin B2Vitamin B2 +577.4%
Contains more FolateFolate +780%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +134.6%
Contains more Vitamin B5Vitamin B5 +118.7%
Contains more Vitamin B6Vitamin B6 +192%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +26.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more FatsFats +267.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-945.7%
Contains more ProteinProtein +29.1%
Contains more WaterWater +1248.1%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains more Mono. FatMonounsaturated fat +490.8%
Contains more Poly. FatPolyunsaturated fat +315.1%
~equal in Saturated fat ~3.79g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Chicken meat DV% diff.
Vitamin E 25.63mg 0.27mg 169%
Copper 1.031mg 0.066mg 107%
Manganese 2.179mg 0.02mg 94%
Vitamin B2 1.138mg 0.168mg 75%
Monounsaturated fat 31.551g 5.34g 66%
Polyunsaturated fat 12.329g 2.97g 62%
Magnesium 270mg 23mg 59%
Fats 49.93g 13.6g 56%
Fiber 12.5g 0g 50%
Phosphorus 481mg 182mg 43%
Selenium 4.1µg 23.9µg 36%
Iron 3.71mg 1.26mg 31%
Vitamin B3 3.618mg 8.487mg 30%
Cholesterol 0mg 88mg 29%
Calcium 269mg 15mg 25%
Vitamin B6 0.137mg 0.4mg 20%
Calories 579kcal 239kcal 17%
Potassium 733mg 223mg 15%
Vitamin B12 0µg 0.3µg 13%
Protein 21.15g 27.3g 12%
Vitamin B1 0.205mg 0.063mg 12%
Vitamin B5 0.471mg 1.03mg 11%
Zinc 3.12mg 1.94mg 11%
Folate 44µg 5µg 10%
Carbs 21.55g 0g 7%
Vitamin A 0µg 48µg 5%
Sodium 1mg 82mg 4%
Choline 52.1mg 65.9mg 3%
Vitamin K 0µg 2.4µg 2%
Net carbs 9.05g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 4.35g 0g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Saturated fat 3.802g 3.79g 0%
Tryptophan 0.211mg 0.305mg 0%
Threonine 0.601mg 1.128mg 0%
Isoleucine 0.751mg 1.362mg 0%
Leucine 1.473mg 1.986mg 0%
Lysine 0.568mg 2.223mg 0%
Methionine 0.157mg 0.726mg 0%
Phenylalanine 1.132mg 1.061mg 0%
Valine 0.855mg 1.325mg 0%
Histidine 0.539mg 0.802mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0g 0.02g 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 Chicken meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
36%
Chicken meat
Minerals Daily Need Coverage Score
142%
Almonds
38%
Chicken meat

Comparison summary

Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Chicken meat
Chicken meat is lower in Saturated fat (difference - 0.012g)
Which food is cheaper?
Chicken meat
Chicken meat is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 81mg)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.