Almonds vs. Chocolate — In-Depth Nutrition Comparison
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Summary of differences between almonds and chocolate
- Almonds have more vitamin E, vitamin B2, phosphorus, manganese, magnesium, fiber, calcium, and vitamin B3, while chocolate has more iron.
- Almonds cover your daily need for vitamin E, 167% more than chocolate.
- Almonds contain 23 times more vitamin B2 than chocolate. While almonds contain 1.138mg of vitamin B2, chocolate contains only 0.05mg.
- The amount of saturated fat in almonds is lower.
- Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of chocolate is 23.
These are the specific foods used in this comparison Nuts, almonds and Chocolate, dark, 45- 59% cacao solids.
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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 MagnesiumMagnesium | +84.9% |
| Contains more CalciumCalcium | +380.4% |
| Contains more PotassiumPotassium | +31.1% |
| Contains more ZincZinc | +55.2% |
| Contains more PhosphorusPhosphorus | +133.5% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +53.6% |
| Contains more SeleniumSelenium | +36.7% |
| Contains more IronIron | +116.2% |
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.
| Contains more Vitamin EVitamin E | +4646.3% |
| Contains more Vitamin B1Vitamin B1 | +720% |
| Contains more Vitamin B2Vitamin B2 | +2176% |
| Contains more Vitamin B3Vitamin B3 | +399% |
| Contains more Vitamin B5Vitamin B5 | +58.6% |
| Contains more Vitamin B6Vitamin B6 | +226.2% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.54mg | 167% |
| Vitamin B2 | 1.138mg | 0.05mg | 84% |
| Polyunsaturated fat | 12.329g | 1.092g | 75% |
| Saturated fat | 3.802g | 18.519g | 67% |
| Monounsaturated fat | 31.551g | 9.54g | 55% |
| Iron | 3.71mg | 8.02mg | 54% |
| Phosphorus | 481mg | 206mg | 39% |
| Protein | 21.15g | 4.88g | 33% |
| Manganese | 2.179mg | 1.419mg | 33% |
| Magnesium | 270mg | 146mg | 30% |
| Fats | 49.93g | 31.28g | 29% |
| Fiber | 12.5g | 7g | 22% |
| Calcium | 269mg | 56mg | 21% |
| Vitamin B3 | 3.618mg | 0.725mg | 18% |
| Vitamin B1 | 0.205mg | 0.025mg | 15% |
| Carbs | 21.55g | 61.17g | 13% |
| Caffeine | 0mg | 43mg | 11% |
| Folate | 44µg | 11% | |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Zinc | 3.12mg | 2.01mg | 10% |
| Choline | 52.1mg | 9% | |
| Vitamin B6 | 0.137mg | 0.042mg | 7% |
| Vitamin K | 0µg | 8.1µg | 7% |
| Potassium | 733mg | 559mg | 5% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin B5 | 0.471mg | 0.297mg | 3% |
| Calories | 579kcal | 546kcal | 2% |
| Selenium | 4.1µg | 3µg | 2% |
| Sodium | 1mg | 24mg | 1% |
| Net carbs | 9.05g | 54.17g | N/A |
| Sugar | 4.35g | 47.9g | N/A |
| Copper | 1.031mg | 1.028mg | 0% |
| Starch | 0.72g | 0% | |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.015g | 0.112g | 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% | |
| Fructose | 0.11g | 0g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.003g | 0.085g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 12.32g | 0.947g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +333.4% |
| Contains more FatsFats | +59.6% |
| Contains more WaterWater | +354.6% |
| Contains more OtherOther | +74.1% |
| Contains more CarbsCarbs | +183.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.5% |
| Contains more Mono. FatMonounsaturated fat | +230.7% |
| Contains more Poly. FatPolyunsaturated fat | +1029% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +1070.9% |
| Contains more LactoseLactose | +∞% |
