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Almonds vs. Ground beef — In-Depth Nutrition Comparison

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What are the main differences between almonds and ground beef?

  • Almonds are richer in vitamin E, copper, manganese, vitamin B2, magnesium, fiber, and phosphorus, yet ground beef is richer in vitamin B12 and selenium.
  • Almonds' daily need coverage for vitamin E is 170% higher.

We used Nuts, almonds and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked types in this comparison.

Infographic

Almonds vs Ground beef 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% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +1488.2%
Contains more CalciumCalcium +715.2%
Contains more PotassiumPotassium +204.1%
Contains more IronIron +63.4%
Contains more CopperCopper +1205.1%
Contains more PhosphorusPhosphorus +189.8%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +24111.1%
Contains more ZincZinc +87.2%
Contains more SeleniumSelenium +365.9%

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.
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% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin EVitamin E +21258.3%
Contains more Vitamin B1Vitamin B1 +302%
Contains more Vitamin B2Vitamin B2 +565.5%
Contains more FolateFolate +528.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +11.3%
Contains more Vitamin B6Vitamin B6 +127%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +40.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.512mg

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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more FatsFats +224.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +23.8%
Contains more ProteinProtein +12.9%
Contains more WaterWater +1223.6%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -37.4%
Contains more Mono. FatMonounsaturated fat +330.9%
Contains more Poly. FatPolyunsaturated fat +2921.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Ground beef DV% diff.
Vitamin E 25.63mg 0.12mg 170%
Copper 1.031mg 0.079mg 106%
Vitamin B12 0µg 2.49µg 104%
Manganese 2.179mg 0.009mg 94%
Polyunsaturated fat 12.329g 0.408g 79%
Vitamin B2 1.138mg 0.171mg 74%
Monounsaturated fat 31.551g 7.322g 61%
Magnesium 270mg 17mg 60%
Fats 49.93g 15.37g 53%
Fiber 12.5g 0g 50%
Phosphorus 481mg 166mg 45%
Cholesterol 0mg 88mg 29%
Selenium 4.1µg 19.1µg 27%
Zinc 3.12mg 5.84mg 25%
Calcium 269mg 33mg 24%
Iron 3.71mg 2.27mg 18%
Calories 579kcal 241kcal 17%
Potassium 733mg 241mg 14%
Vitamin B6 0.137mg 0.311mg 13%
Vitamin B1 0.205mg 0.051mg 13%
Saturated fat 3.802g 6.073g 10%
Folate 44µg 7µg 9%
Carbs 21.55g 0g 7%
Protein 21.15g 23.87g 5%
Choline 52.1mg 73.2mg 4%
Vitamin B3 3.618mg 4.026mg 3%
Sodium 1mg 73mg 3%
Vitamin K 0µg 2.9µg 2%
Vitamin B5 0.471mg 0.512mg 1%
Net carbs 9.05g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 4.35g 0g N/A
Starch 0.72g 0%
Vitamin A 0µg 3µg 0%
Trans fat 0.015g 1.173g N/A
Tryptophan 0.211mg 0.121mg 0%
Threonine 0.601mg 0.923mg 0%
Isoleucine 0.751mg 1.055mg 0%
Leucine 1.473mg 1.861mg 0%
Lysine 0.568mg 1.976mg 0%
Methionine 0.157mg 0.614mg 0%
Phenylalanine 1.132mg 0.931mg 0%
Valine 0.855mg 1.172mg 0%
Histidine 0.539mg 0.775mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.008g 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 Ground beef
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
46%
Ground beef
Minerals Daily Need Coverage Score
142%
Almonds
50%
Ground beef

Comparison summary

Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 4.35g)
Which food is cheaper?
Ground beef
Ground beef is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 72mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 2.271g)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.