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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" chart 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 Iron +116.2%
Equal in Copper - 1.028
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
9
:
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 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g 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
Vitamin A 2IU 50IU Chocolate
Vitamin E 25.63mg 0.54mg Almond
Vitamin D 0IU IU Almond
Vitamin D 0µg µg Almond
Vitamin C 0mg mg 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 µg Almond
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 0µg 8.1µg Chocolate
Tryptophan 0.211mg mg Almond
Threonine 0.601mg mg Almond
Isoleucine 0.751mg mg Almond
Leucine 1.473mg mg Almond
Lysine 0.568mg mg Almond
Methionine 0.157mg mg Almond
Phenylalanine 1.132mg mg Almond
Valine 0.855mg mg Almond
Histidine 0.539mg mg Almond
Cholesterol 0mg 8mg Almond
Trans Fat 0.015g 0.112g Almond
Saturated Fat 3.802g 18.519g Almond
Monounsaturated Fat 31.551g 9.54g Almond
Polyunsaturated fat 12.329g 1.092g Almond

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
10
Chocolate
Mineral Summary Score
139
Almond
120
Chocolate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
127%
Almond
29%
Chocolate
Carbohydrates
22%
Almond
61%
Chocolate
Fats
230%
Almond
144%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.