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Almond vs. Chocolate — In-Depth Nutrition Comparison

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Summary of differences between Almond and Chocolate

  • Almond has more Vitamin E , Vitamin B2, Phosphorus, Manganese, Magnesium, Fiber, Calcium, and Vitamin B3, while Chocolate has more Iron.
  • Almond covers your daily need of Vitamin E 167% more than Chocolate.
  • Almond contains 23 times more Vitamin B2 than Chocolate. While Almond contains 1.138mg of Vitamin B2, Chocolate contains only 0.05mg.
  • The amount of Saturated Fat in Almond is lower.

These are the specific foods used in this comparison Nuts, almonds and Chocolate, dark, 45- 59% cacao solids.

Infographic

Almond vs Chocolate 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.
Contains more Calcium +380.4%
Contains more Magnesium +84.9%
Contains more Phosphorus +133.5%
Contains more Potassium +31.1%
Contains less Sodium -95.8%
Contains more Zinc +55.2%
Contains more Manganese +53.6%
Contains more Selenium +36.7%
Contains more Iron +116.2%
Equal in Copper - 1.028
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains more Calcium +380.4%
Contains more Magnesium +84.9%
Contains more Phosphorus +133.5%
Contains more Potassium +31.1%
Contains less Sodium -95.8%
Contains more Zinc +55.2%
Contains more Manganese +53.6%
Contains more Selenium +36.7%
Contains more Iron +116.2%
Equal in Copper - 1.028

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.
Almond
10
:
Contains more Vitamin E +4646.3%
Contains more Vitamin B1 +720%
Contains more Vitamin B2 +2176%
Contains more Vitamin B3 +399%
Contains more Vitamin B5 +58.6%
Contains more Vitamin B6 +226.2%
Contains more Vitamin A +2400%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 0% 21%
Contains more Vitamin E +4646.3%
Contains more Vitamin B1 +720%
Contains more Vitamin B2 +2176%
Contains more Vitamin B3 +399%
Contains more Vitamin B5 +58.6%
Contains more Vitamin B6 +226.2%
Contains more Vitamin A +2400%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +333.4%
Contains more Fats +59.6%
Contains more Water +354.6%
Contains more Other +74.1%
Contains more Carbs +183.9%
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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more Protein +333.4%
Contains more Fats +59.6%
Contains more Water +354.6%
Contains more Other +74.1%
Contains more Carbs +183.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +230.7%
Contains more Polyunsaturated fat +1029%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +230.7%
Contains more Polyunsaturated fat +1029%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +1070.9%
Contains more Lactose +∞%
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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +1070.9%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Chocolate Opinion
Net carbs 9.05g 54.17g Chocolate
Protein 21.15g 4.88g Almond
Fats 49.93g 31.28g Almond
Carbs 21.55g 61.17g Chocolate
Calories 579kcal 546kcal Almond
Starch 0.72g Almond
Fructose 0.11g 0g Almond
Sugar 4.35g 47.9g Almond
Fiber 12.5g 7g Almond
Calcium 269mg 56mg Almond
Iron 3.71mg 8.02mg Chocolate
Magnesium 270mg 146mg Almond
Phosphorus 481mg 206mg Almond
Potassium 733mg 559mg Almond
Sodium 1mg 24mg Almond
Zinc 3.12mg 2.01mg Almond
Copper 1.031mg 1.028mg Almond
Manganese 2.179mg 1.419mg Almond
Selenium 4.1µg 3µg Almond
Vitamin A 2IU 50IU Chocolate
Vitamin A RAE 0µg 2µg Chocolate
Vitamin E 25.63mg 0.54mg Almond
Vitamin B1 0.205mg 0.025mg Almond
Vitamin B2 1.138mg 0.05mg Almond
Vitamin B3 3.618mg 0.725mg Almond
Vitamin B5 0.471mg 0.297mg Almond
Vitamin B6 0.137mg 0.042mg Almond
Folate 44µg Almond
Vitamin B12 0µg 0.23µg Chocolate
Choline 52.1mg Almond
Vitamin K 0µg 8.1µg Chocolate
Tryptophan 0.211mg Almond
Threonine 0.601mg Almond
Isoleucine 0.751mg Almond
Leucine 1.473mg Almond
Lysine 0.568mg Almond
Methionine 0.157mg Almond
Phenylalanine 1.132mg Almond
Valine 0.855mg Almond
Histidine 0.539mg Almond
Cholesterol 0mg 8mg Almond
Trans Fat 0.015g 0.112g Almond
Saturated Fat 3.802g 18.519g Almond
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 31.551g 9.54g Almond
Polyunsaturated fat 12.329g 1.092g Almond
Omega-6 - Eicosadienoic acid 0.002g 0.001g Almond
Omega-6 - Linoleic acid 12.32g 0.947g Almond
Omega-3 - ALA 0.003g 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Almond
9%
Chocolate
Minerals Daily Need Coverage Score
142%
Almond
116%
Chocolate

Comparison summary

Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 43.55g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 14.717g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins

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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.