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Almonds vs. Potato pancake — In-Depth Nutrition Comparison

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Summary of differences between almonds and potato pancake

  • Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, and fiber, while potato pancake has more vitamin C.
  • Almonds cover your daily need for vitamin E, 169% more than potato pancake.
  • Almonds contain 8 times more manganese than potato pancake. While almonds contain 2.179mg of manganese, potato pancake contains only 0.26mg.
  • The amount of sodium in almonds is lower.

These are the specific foods used in this comparison Nuts, almonds and Potato pancakes.

Infographic

Almonds vs Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +740.6%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +122.2%
Contains more CopperCopper +472.8%
Contains more ZincZinc +345.7%
Contains more PhosphorusPhosphorus +275.8%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +738.1%
Contains more SeleniumSelenium +117.1%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin EVitamin E +11043.5%
Contains more Vitamin B1Vitamin B1 +29.7%
Contains more Vitamin B2Vitamin B2 +557.8%
Contains more Vitamin B3Vitamin B3 +116.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +60.7%
Contains more Vitamin B6Vitamin B6 +227%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +42.4%
~equal in Folate ~41µg

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
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more ProteinProtein +247.9%
Contains more FatsFats +238.3%
Contains more CarbsCarbs +29%
Contains more WaterWater +983.2%
Contains more OtherOther +20.9%

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
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains more Mono. FatMonounsaturated fat +745.9%
Contains more Poly. FatPolyunsaturated fat +64%
Contains less Sat. FatSaturated fat -34.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
92% 2% 3% 2%
Starch: 20.88 g
Sucrose: 0.39 g
Glucose: 0.76 g
Fructose: 0.56 g
Lactose: 0.03 g
Maltose: 0.03 g
Galactose: 0.03 g
Contains more SucroseSucrose +912.8%
Contains more MaltoseMaltose +33.3%
Contains more GalactoseGalactose +133.3%
Contains more StarchStarch +2800%
Contains more GlucoseGlucose +347.1%
Contains more FructoseFructose +409.1%
Contains more LactoseLactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Potato pancake DV% diff.
Vitamin E 25.63mg 0.23mg 169%
Copper 1.031mg 0.18mg 95%
Manganese 2.179mg 0.26mg 83%
Vitamin B2 1.138mg 0.173mg 74%
Monounsaturated fat 31.551g 3.73g 70%
Magnesium 270mg 36mg 56%
Fats 49.93g 14.76g 54%
Phosphorus 481mg 128mg 50%
Fiber 12.5g 3.3g 37%
Sodium 1mg 764mg 33%
Polyunsaturated fat 12.329g 7.516g 32%
Cholesterol 0mg 95mg 32%
Vitamin C 0mg 27.6mg 31%
Protein 21.15g 6.08g 30%
Iron 3.71mg 1.67mg 26%
Vitamin B6 0.137mg 0.448mg 24%
Calcium 269mg 32mg 24%
Zinc 3.12mg 0.7mg 22%
Calories 579kcal 268kcal 16%
Vitamin B12 0µg 0.29µg 12%
Vitamin B3 3.618mg 1.672mg 12%
Selenium 4.1µg 8.9µg 9%
Starch 0.72g 20.88g 8%
Vitamin B5 0.471mg 0.757mg 6%
Saturated fat 3.802g 2.496g 6%
Vitamin B1 0.205mg 0.158mg 4%
Vitamin A 0µg 32µg 4%
Choline 52.1mg 74.2mg 4%
Potassium 733mg 622mg 3%
Vitamin D 0µg 0.3µg 2%
Carbs 21.55g 27.81g 2%
Vitamin K 0µg 2.7µg 2%
Fructose 0.11g 0.56g 1%
Vitamin D 0IU 11IU 1%
Folate 44µg 41µg 1%
Net carbs 9.05g 24.51g N/A
Sugar 4.35g 1.79g N/A
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.087mg 0%
Threonine 0.601mg 0.24mg 0%
Isoleucine 0.751mg 0.28mg 0%
Leucine 1.473mg 0.442mg 0%
Lysine 0.568mg 0.389mg 0%
Methionine 0.157mg 0.137mg 0%
Phenylalanine 1.132mg 0.3mg 0%
Valine 0.855mg 0.369mg 0%
Histidine 0.539mg 0.141mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g 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 Potato pancake
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
37%
Potato pancake
Minerals Daily Need Coverage Score
142%
Almonds
47%
Potato pancake

Comparison summary

Which food is lower in Sugar?
Potato pancake
Potato pancake is lower in Sugar (difference - 2.56g)
Which food is lower in Saturated fat?
Potato pancake
Potato pancake is lower in Saturated fat (difference - 1.306g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 0)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 763mg)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.