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  6. Almonds vs. Potato bread

Almonds vs. Potato bread — In-Depth Nutrition Comparison

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Important differences between almonds and potato bread

  • Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, fiber, and iron; however, potato bread is richer in folate.
  • Almonds' daily need coverage for vitamin E is 168% more.
  • Potato bread has a higher glycemic index. The glycemic index of potato bread is 61, while the glycemic index of almonds is 0.

The food varieties used in the comparison are Nuts, almonds and Bread, potato.

Infographic

Almonds vs Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +864.3%
Contains more CalciumCalcium +43.1%
Contains more IronIron +64.9%
Contains more CopperCopper +996.8%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +30.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +761.3%
Contains more SeleniumSelenium +131.7%
~equal in Potassium ~718mg

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin EVitamin E +5353.2%
Contains more Vitamin B2Vitamin B2 +973.6%
Contains more Vitamin B3Vitamin B3 +189.4%
Contains more CholineCholine +183.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more Vitamin B6Vitamin B6 +69.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +186.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.188mg

All nutrients comparison - raw data values

Nutrient Almonds Potato bread DV% diff.
Vitamin E 25.63mg 0.47mg 168%
Copper 1.031mg 0.094mg 104%
Manganese 2.179mg 0.253mg 84%
Polyunsaturated fat 12.329g 0g 82%
Monounsaturated fat 31.551g 0g 79%
Vitamin B2 1.138mg 0.106mg 79%
Fats 49.93g 3.13g 72%
Magnesium 270mg 28mg 58%
Fiber 12.5g 6.3g 25%
Folate 44µg 126µg 21%
Iron 3.71mg 2.25mg 18%
Saturated fat 3.802g 0g 17%
Protein 21.15g 12.5g 17%
Calories 579kcal 266kcal 16%
Sodium 1mg 375mg 16%
Phosphorus 481mg 369mg 16%
Vitamin B3 3.618mg 1.25mg 15%
Zinc 3.12mg 1.44mg 15%
Selenium 4.1µg 9.5µg 10%
Carbs 21.55g 47.07g 9%
Calcium 269mg 188mg 8%
Vitamin B5 0.471mg 0.817mg 7%
Vitamin B6 0.137mg 0.232mg 7%
Choline 52.1mg 18.4mg 6%
Vitamin B12 0µg 0.15µg 6%
Vitamin K 0µg 6.8µg 6%
Vitamin A 0µg 24µg 3%
Vitamin D 0µg 0.1µg 1%
Vitamin B1 0.205mg 0.188mg 1%
Net carbs 9.05g 40.77g N/A
Vitamin D 0IU 2IU 0%
Potassium 733mg 718mg 0%
Sugar 4.35g 9.38g N/A
Starch 0.72g 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.081mg 0%
Threonine 0.601mg 0.224mg 0%
Isoleucine 0.751mg 0.268mg 0%
Leucine 1.473mg 0.44mg 0%
Lysine 0.568mg 0.311mg 0%
Methionine 0.157mg 0.112mg 0%
Phenylalanine 1.132mg 0.285mg 0%
Valine 0.855mg 0.305mg 0%
Histidine 0.539mg 0.143mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g 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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more ProteinProtein +69.2%
Contains more FatsFats +1495.2%
Contains more CarbsCarbs +118.4%
Contains more WaterWater +660.8%
Contains more OtherOther +26.7%

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.