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Almonds vs. French toast — In-Depth Nutrition Comparison

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Significant differences between almonds and french toast

  • Almonds have more copper, manganese, vitamin B2, magnesium, phosphorus, iron, and zinc; however, french toast is richer in selenium.
  • Almonds cover your daily copper needs 108% more than french toast.
  • French toast has 16 times less magnesium than almonds. Almonds have 270mg of magnesium, while french toast has 17mg.
  • Almonds contain less sodium.
  • French toast has a higher glycemic index. The glycemic index of french toast is 67, while the glycemic index of almonds is 0.

Specific food types used in this comparison are Nuts, almonds and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Almonds vs French toast 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.
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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +1488.2%
Contains more CalciumCalcium +169%
Contains more PotassiumPotassium +447%
Contains more IronIron +122.2%
Contains more CopperCopper +1677.6%
Contains more ZincZinc +365.7%
Contains more PhosphorusPhosphorus +311.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1059%
Contains more SeleniumSelenium +390.2%

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.
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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more Vitamin B3Vitamin B3 +122.2%
Contains more Vitamin B6Vitamin B6 +85.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +16.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.204mg
~equal in Vitamin K ~µg
~equal in Folate ~43µg

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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +174.7%
Contains more FatsFats +362.3%
Contains more OtherOther +64.4%
Contains more CarbsCarbs +16%
Contains more WaterWater +1140.4%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains more Mono. FatMonounsaturated fat +597.4%
Contains more Poly. FatPolyunsaturated fat +375.3%
Contains less Sat. FatSaturated fat -28.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds French toast
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Almonds French toast DV% diff.
Vitamin E 25.63mg 171%
Copper 1.031mg 0.058mg 108%
Manganese 2.179mg 0.188mg 87%
Monounsaturated fat 31.551g 4.524g 68%
Polyunsaturated fat 12.329g 2.594g 65%
Vitamin B2 1.138mg 0.321mg 63%
Fats 49.93g 10.8g 60%
Magnesium 270mg 17mg 60%
Phosphorus 481mg 117mg 52%
Fiber 12.5g 50%
Cholesterol 0mg 116mg 39%
Selenium 4.1µg 20.1µg 29%
Protein 21.15g 7.7g 27%
Iron 3.71mg 1.67mg 26%
Zinc 3.12mg 0.67mg 22%
Sodium 1mg 479mg 21%
Potassium 733mg 134mg 18%
Calories 579kcal 229kcal 18%
Calcium 269mg 100mg 17%
Vitamin A 0µg 124µg 14%
Vitamin B12 0µg 0.31µg 13%
Vitamin B3 3.618mg 1.628mg 12%
Choline 52.1mg 9%
Vitamin B6 0.137mg 0.074mg 5%
Saturated fat 3.802g 2.723g 5%
Vitamin B5 0.471mg 0.549mg 2%
Carbs 21.55g 25g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 9.05g 25g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Vitamin B1 0.205mg 0.204mg 0%
Folate 44µg 43µg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.094mg 0%
Threonine 0.601mg 0.305mg 0%
Isoleucine 0.751mg 0.375mg 0%
Leucine 1.473mg 0.621mg 0%
Lysine 0.568mg 0.413mg 0%
Methionine 0.157mg 0.188mg 0%
Phenylalanine 1.132mg 0.389mg 0%
Valine 0.855mg 0.419mg 0%
Histidine 0.539mg 0.179mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds French toast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
Almonds
25%
French toast
Minerals Daily Need Coverage Score
142%
Almonds
40%
French toast

Comparison summary

Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
French toast
French toast is lower in Saturated fat (difference - 1.079g)
Which food is cheaper?
French toast
French toast is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 478mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.