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  6. Almonds vs. Cookie dough

Almonds vs. Cookie dough — In-Depth Nutrition Comparison

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Summary of differences between almonds and cookie dough

  • The amount of copper, vitamin B2, manganese, magnesium, phosphorus, fiber, calcium, zinc, iron, and potassium in almonds is higher than in cookie dough.
  • Almonds cover your daily need for copper, 102% more than cookie dough.
  • Almonds contain 10 times more magnesium than cookie dough. While almonds contain 270mg of magnesium, cookie dough contains only 28mg.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of cookie dough is 54.

These are the specific foods used in this comparison Nuts, almonds and Cookies, oatmeal, refrigerated dough.

Infographic

Almonds vs Cookie dough infographic
Infographic link

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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +864.3%
Contains more CalciumCalcium +767.7%
Contains more PotassiumPotassium +398.6%
Contains more IronIron +73.4%
Contains more CopperCopper +837.3%
Contains more ZincZinc +387.5%
Contains more PhosphorusPhosphorus +362.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +184.8%
Contains more SeleniumSelenium +122%

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 0% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +668.9%
Contains more Vitamin B3Vitamin B3 +94%
Contains more Vitamin B5Vitamin B5 +26.6%
Contains more Vitamin B6Vitamin B6 +234.1%
Contains more FolateFolate +25.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Cookie dough DV% diff.
Vitamin E 25.63mg 171%
Copper 1.031mg 0.11mg 102%
Vitamin B2 1.138mg 0.148mg 76%
Polyunsaturated fat 12.329g 2.592g 65%
Manganese 2.179mg 0.765mg 61%
Magnesium 270mg 28mg 58%
Phosphorus 481mg 104mg 54%
Monounsaturated fat 31.551g 10.531g 53%
Fats 49.93g 18.9g 48%
Fiber 12.5g 2.5g 40%
Protein 21.15g 5.4g 32%
Calcium 269mg 31mg 24%
Zinc 3.12mg 0.64mg 23%
Iron 3.71mg 2.14mg 20%
Potassium 733mg 147mg 17%
Sodium 1mg 294mg 13%
Carbs 21.55g 59.1g 13%
Vitamin B3 3.618mg 1.865mg 11%
Choline 52.1mg 9%
Selenium 4.1µg 9.1µg 9%
Cholesterol 0mg 24mg 8%
Calories 579kcal 424kcal 8%
Vitamin B6 0.137mg 0.041mg 7%
Saturated fat 3.802g 4.751g 4%
Folate 44µg 35µg 2%
Vitamin B5 0.471mg 0.372mg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin B1 0.205mg 0.234mg 2%
Net carbs 9.05g 56.6g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Vitamin A 0µg 4µg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.088mg 0%
Threonine 0.601mg 0.177mg 0%
Isoleucine 0.751mg 0.227mg 0%
Leucine 1.473mg 0.414mg 0%
Lysine 0.568mg 0.257mg 0%
Methionine 0.157mg 0.122mg 0%
Phenylalanine 1.132mg 0.278mg 0%
Valine 0.855mg 0.291mg 0%
Histidine 0.539mg 0.125mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.003g 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
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% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +291.7%
Contains more FatsFats +164.2%
Contains more OtherOther +127.7%
Contains more CarbsCarbs +174.2%
Contains more WaterWater +246.9%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -20%
Contains more Mono. FatMonounsaturated fat +199.6%
Contains more Poly. FatPolyunsaturated fat +375.7%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.