Almonds vs. Club sandwich — In-Depth Nutrition Comparison
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Important differences between almonds and club sandwich
- Almonds have more vitamin E, copper, vitamin B2, magnesium, fiber, phosphorus, and iron; however, club sandwich is richer in selenium and vitamin B12.
- Almonds' daily need coverage for vitamin E is 167% more.
- Almonds contain 12 times more copper than club sandwich. Almonds contain 1.031mg of copper, while club sandwich contains 0.089mg.
- Almonds contain less sodium.
The food varieties used in the comparison are Nuts, almonds and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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 MagnesiumMagnesium | +743.8% |
| Contains more CalciumCalcium | +183.2% |
| Contains more PotassiumPotassium | +224.3% |
| Contains more IronIron | +170.8% |
| Contains more CopperCopper | +1058.4% |
| Contains more ZincZinc | +132.8% |
| Contains more PhosphorusPhosphorus | +123.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +504.9% |
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.
| Contains more Vitamin EVitamin E | +4101.6% |
| Contains more Vitamin B1Vitamin B1 | +19.2% |
| Contains more Vitamin B2Vitamin B2 | +511.8% |
| Contains more FolateFolate | +41.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +54.1% |
| Contains more Vitamin B5Vitamin B5 | +75.4% |
| Contains more Vitamin B6Vitamin B6 | +116.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.61mg | 167% |
| Copper | 1.031mg | 0.089mg | 105% |
| Manganese | 2.179mg | 95% | |
| Vitamin B2 | 1.138mg | 0.186mg | 73% |
| Monounsaturated fat | 31.551g | 2.949g | 72% |
| Polyunsaturated fat | 12.329g | 1.88g | 70% |
| Fats | 49.93g | 8.05g | 64% |
| Magnesium | 270mg | 32mg | 57% |
| Fiber | 12.5g | 1.2g | 45% |
| Phosphorus | 481mg | 215mg | 38% |
| Selenium | 4.1µg | 24.8µg | 38% |
| Iron | 3.71mg | 1.37mg | 29% |
| Sodium | 1mg | 630mg | 27% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Calories | 579kcal | 220kcal | 18% |
| Calcium | 269mg | 95mg | 17% |
| Zinc | 3.12mg | 1.34mg | 16% |
| Cholesterol | 0mg | 46mg | 15% |
| Potassium | 733mg | 226mg | 15% |
| Vitamin B6 | 0.137mg | 0.296mg | 12% |
| Vitamin B3 | 3.618mg | 5.575mg | 12% |
| Protein | 21.15g | 17.19g | 8% |
| Vitamin B5 | 0.471mg | 0.826mg | 7% |
| Vitamin K | 0µg | 8.7µg | 7% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin A | 0µg | 35µg | 4% |
| Vitamin B1 | 0.205mg | 0.172mg | 3% |
| Folate | 44µg | 31µg | 3% |
| Saturated fat | 3.802g | 3.109g | 3% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Carbs | 21.55g | 19.87g | 1% |
| Choline | 52.1mg | 47.8mg | 1% |
| Net carbs | 9.05g | 18.67g | N/A |
| Sugar | 4.35g | 4.68g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | 0.071g | 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 | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-3 - DPA | 0g | 0.004g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more ProteinProtein | +23% |
| Contains more FatsFats | +520.2% |
| Contains more OtherOther | +24.9% |
| Contains more WaterWater | +1090.9% |
~equal in
Carbs
~19.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains more Mono. FatMonounsaturated fat | +969.9% |
| Contains more Poly. FatPolyunsaturated fat | +555.8% |
| Contains less Sat. FatSaturated fat | -18.2% |
