Almonds vs. Crackers — In-Depth Nutrition Comparison
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Significant differences between almonds and crackers
- Almonds have more vitamin E, copper, manganese, magnesium, vitamin B2, fiber, phosphorus, and zinc; however, crackers are richer in vitamin K.
- Almonds cover your daily vitamin E needs 151% more than crackers.
- Crackers have 15 times less magnesium than almonds. Almonds have 270mg of magnesium, while crackers have 18mg.
- Almonds contain less sodium.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of almonds is 0.
Specific food types used in this comparison are Nuts, almonds and Crackers, standard snack-type, regular.
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 | +1400% |
| Contains more CalciumCalcium | +124.2% |
| Contains more PotassiumPotassium | +521.2% |
| Contains more CopperCopper | +891.3% |
| Contains more ZincZinc | +536.7% |
| Contains more PhosphorusPhosphorus | +94% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +343.8% |
| Contains more SeleniumSelenium | +63.4% |
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 | +745.9% |
| Contains more Vitamin B2Vitamin B2 | +149.6% |
| Contains more Vitamin B5Vitamin B5 | +12.9% |
| Contains more Vitamin B6Vitamin B6 | +117.5% |
| Contains more CholineCholine | +442.7% |
| Contains more Vitamin B1Vitamin B1 | +102.9% |
| Contains more Vitamin B3Vitamin B3 | +20.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +109.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 3.03mg | 151% |
| Copper | 1.031mg | 0.104mg | 103% |
| Manganese | 2.179mg | 0.491mg | 73% |
| Monounsaturated fat | 31.551g | 6.553g | 62% |
| Magnesium | 270mg | 18mg | 60% |
| Vitamin K | 0µg | 69.3µg | 58% |
| Vitamin B2 | 1.138mg | 0.456mg | 52% |
| Fiber | 12.5g | 2.3g | 41% |
| Fats | 49.93g | 26.43g | 36% |
| Phosphorus | 481mg | 248mg | 33% |
| Sodium | 1mg | 726mg | 32% |
| Protein | 21.15g | 6.64g | 29% |
| Zinc | 3.12mg | 0.49mg | 24% |
| Starch | 0.72g | 49.69g | 20% |
| Potassium | 733mg | 118mg | 18% |
| Vitamin B1 | 0.205mg | 0.416mg | 18% |
| Calcium | 269mg | 120mg | 15% |
| Carbs | 21.55g | 61.3g | 13% |
| Folate | 44µg | 92µg | 12% |
| Saturated fat | 3.802g | 5.562g | 8% |
| Choline | 52.1mg | 9.6mg | 8% |
| Vitamin B6 | 0.137mg | 0.063mg | 6% |
| Selenium | 4.1µg | 6.7µg | 5% |
| Vitamin B3 | 3.618mg | 4.352mg | 5% |
| Polyunsaturated fat | 12.329g | 13.137g | 5% |
| Iron | 3.71mg | 4.03mg | 4% |
| Calories | 579kcal | 510kcal | 3% |
| Vitamin B5 | 0.471mg | 0.417mg | 1% |
| Net carbs | 9.05g | 59g | N/A |
| Sugar | 4.35g | 8.18g | N/A |
| Trans fat | 0.015g | 1.076g | N/A |
| Tryptophan | 0.211mg | 0.084mg | 0% |
| Threonine | 0.601mg | 0.193mg | 0% |
| Isoleucine | 0.751mg | 0.246mg | 0% |
| Leucine | 1.473mg | 0.471mg | 0% |
| Lysine | 0.568mg | 0.103mg | 0% |
| Methionine | 0.157mg | 0.112mg | 0% |
| Phenylalanine | 1.132mg | 0.331mg | 0% |
| Valine | 0.855mg | 0.294mg | 0% |
| Histidine | 0.539mg | 0.145mg | 0% |
| Fructose | 0.11g | 0.29g | 0% |
| Omega-3 - ALA | 0.003g | 1.485g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.062g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 12.32g | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +218.5% |
| Contains more FatsFats | +88.9% |
| Contains more WaterWater | +40.4% |
| Contains more OtherOther | +18.9% |
| Contains more CarbsCarbs | +184.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31.6% |
| Contains more Mono. FatMonounsaturated fat | +381.5% |
~equal in
Polyunsaturated fat
~13.137g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +6801.4% |
| Contains more SucroseSucrose | +75.9% |
| Contains more GlucoseGlucose | +176.5% |
| Contains more FructoseFructose | +163.6% |
| Contains more MaltoseMaltose | +1100% |
~equal in
Lactose
~0g
