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Almonds vs. Chicken sandwich — In-Depth Nutrition Comparison

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Summary of differences between almonds and chicken sandwich

  • Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, fiber, and phosphorus, while chicken sandwich has more selenium and vitamin B3.
  • Almonds cover your daily need for vitamin E, 155% more than chicken sandwich.
  • Almonds contain 15 times more copper than chicken sandwich. While almonds contain 1.031mg of copper, chicken sandwich contains only 0.067mg.
  • The amount of sodium in almonds is lower.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of chicken sandwich is 74.

These are the specific foods used in this comparison Nuts, almonds and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Almonds vs Chicken 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +1025%
Contains more CalciumCalcium +363.8%
Contains more PotassiumPotassium +199.2%
Contains more IronIron +109.6%
Contains more CopperCopper +1438.8%
Contains more ZincZinc +411.5%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +895%
Contains more SeleniumSelenium +385.4%

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin EVitamin E +963.5%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more CholineCholine +47.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B3Vitamin B3 +113.4%
Contains more Vitamin B5Vitamin B5 +154.8%
Contains more Vitamin B6Vitamin B6 +179.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Folate ~47µg

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more ProteinProtein +29.9%
Contains more FatsFats +346.2%
Contains more WaterWater +1009.8%
~equal in Carbs ~20.89g
~equal in Other ~2.7g

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains more Mono. FatMonounsaturated fat +604.1%
Contains more Poly. FatPolyunsaturated fat +288.1%
Contains less Sat. FatSaturated fat -44.2%

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
82% 6% 4% 5% 4%
Starch: 16.5 g
Sucrose: 1.15 g
Glucose: 0.79 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0.73 g
Galactose: 0 g
Contains more SucroseSucrose +243.5%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +2191.7%
Contains more GlucoseGlucose +364.7%
Contains more FructoseFructose +781.8%
Contains more MaltoseMaltose +1725%
~equal in Lactose ~0g

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 sandwich
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Almonds Chicken sandwich DV% diff.
Vitamin E 25.63mg 2.41mg 155%
Copper 1.031mg 0.067mg 107%
Manganese 2.179mg 0.219mg 85%
Monounsaturated fat 31.551g 4.481g 68%
Vitamin B2 1.138mg 0.3mg 64%
Polyunsaturated fat 12.329g 3.177g 61%
Fats 49.93g 11.19g 60%
Magnesium 270mg 24mg 59%
Fiber 12.5g 1.4g 44%
Phosphorus 481mg 185mg 42%
Sodium 1mg 753mg 33%
Selenium 4.1µg 19.9µg 29%
Vitamin B3 3.618mg 7.72mg 26%
Iron 3.71mg 1.77mg 24%
Zinc 3.12mg 0.61mg 23%
Calcium 269mg 58mg 21%
Vitamin B6 0.137mg 0.383mg 19%
Calories 579kcal 250kcal 16%
Vitamin B5 0.471mg 1.2mg 15%
Potassium 733mg 245mg 14%
Cholesterol 0mg 35mg 12%
Protein 21.15g 16.28g 10%
Saturated fat 3.802g 2.123g 8%
Vitamin K 0µg 8.5µg 7%
Starch 0.72g 16.5g 6%
Vitamin B12 0µg 0.13µg 5%
Choline 52.1mg 35.3mg 3%
Vitamin B1 0.205mg 0.23mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin C 0mg 0.8mg 1%
Vitamin D 0IU 5IU 1%
Fructose 0.11g 0.97g 1%
Folate 44µg 47µg 1%
Net carbs 9.05g 19.49g N/A
Carbs 21.55g 20.89g 0%
Sugar 4.35g 3.64g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.015g 0.03g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.003g 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.006g N/A
Omega-6 - Linoleic acid 12.32g 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Chicken 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
44%
Chicken sandwich
Minerals Daily Need Coverage Score
142%
Almonds
48%
Chicken sandwich

Comparison summary

Which food is lower in Sugar?
Chicken sandwich
Chicken sandwich is lower in Sugar (difference - 0.71g)
Which food is lower in Saturated fat?
Chicken sandwich
Chicken sandwich is lower in Saturated fat (difference - 1.679g)
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $2.4)
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 752mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 74)
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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.