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Almonds vs. Marshmallow — In-Depth Nutrition Comparison

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What are the differences between almonds and marshmallow?

  • Almonds are richer than marshmallow in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, and calcium.
  • Almonds' daily need coverage for vitamin E is 171% more.
  • Almonds have 1138 times more vitamin B2 than marshmallow. While almonds have 1.138mg of vitamin B2, marshmallow has only 0.001mg.
  • The glycemic index of almonds is lower.

We used Nuts, almonds and Candies, marshmallows types in this article.

Infographic

Almonds vs Marshmallow 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.
Almonds
10
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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +13400%
Contains more CalciumCalcium +8866.7%
Contains more PotassiumPotassium +14560%
Contains more IronIron +1513%
Contains more CopperCopper +962.9%
Contains more ZincZinc +7700%
Contains more PhosphorusPhosphorus +5912.5%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +27137.5%
Contains more SeleniumSelenium +141.2%

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +20400%
Contains more Vitamin B2Vitamin B2 +113700%
Contains more Vitamin B3Vitamin B3 +4538.5%
Contains more Vitamin B5Vitamin B5 +9320%
Contains more Vitamin B6Vitamin B6 +4466.7%
Contains more FolateFolate +4300%
Contains more CholineCholine +52000%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +1075%
Contains more FatsFats +24865%
Contains more OtherOther +886.7%
Contains more CarbsCarbs +277.3%
Contains more WaterWater +271.9%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +39338.8%
Contains more Poly. FatPolyunsaturated fat +26131.9%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Marshmallow DV% diff.
Vitamin E 25.63mg 0mg 171%
Copper 1.031mg 0.097mg 104%
Manganese 2.179mg 0.008mg 94%
Vitamin B2 1.138mg 0.001mg 87%
Polyunsaturated fat 12.329g 0.047g 82%
Monounsaturated fat 31.551g 0.08g 79%
Fats 49.93g 0.2g 77%
Phosphorus 481mg 8mg 68%
Magnesium 270mg 2mg 64%
Fiber 12.5g 0.1g 50%
Iron 3.71mg 0.23mg 44%
Protein 21.15g 1.8g 39%
Zinc 3.12mg 0.04mg 28%
Calcium 269mg 3mg 27%
Vitamin B3 3.618mg 0.078mg 22%
Potassium 733mg 5mg 21%
Carbs 21.55g 81.3g 20%
Vitamin B1 0.205mg 0.001mg 17%
Saturated fat 3.802g 0.056g 17%
Calories 579kcal 318kcal 13%
Folate 44µg 1µg 11%
Vitamin B6 0.137mg 0.003mg 10%
Vitamin B5 0.471mg 0.005mg 9%
Choline 52.1mg 0.1mg 9%
Selenium 4.1µg 1.7µg 4%
Sodium 1mg 80mg 3%
Net carbs 9.05g 81.2g N/A
Sugar 4.35g 57.56g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0mg 0%
Threonine 0.601mg 0.035mg 0%
Isoleucine 0.751mg 0.028mg 0%
Leucine 1.473mg 0.066mg 0%
Lysine 0.568mg 0.077mg 0%
Methionine 0.157mg 0.015mg 0%
Phenylalanine 1.132mg 0.042mg 0%
Valine 0.855mg 0.05mg 0%
Histidine 0.539mg 0.017mg 0%
Fructose 0.11g 0%
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 Marshmallow
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
0%
Marshmallow
Minerals Daily Need Coverage Score
142%
Almonds
7%
Marshmallow

Comparison summary

Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 3.746g)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 53.21g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 79mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 62)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $0.1)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.