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  6. Almonds vs. Protein bread

Almonds vs. Protein bread — In-Depth Nutrition Comparison

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The main differences between almonds and protein bread

  • Almonds have more vitamin E, copper, vitamin B2, magnesium, phosphorus, fiber, and manganese; however, protein bread has more selenium and folate.
  • Daily need coverage for vitamin E for almonds is 168% higher.
  • Protein bread has 4 times less fiber than almonds. Almonds have 12.5g of fiber, while protein bread has 3g.
  • Almonds are lower in sodium.
  • Protein bread has a higher glycemic index than almonds.

Food types used in this article are Nuts, almonds and Bread, protein (includes gluten).

Infographic

Almonds vs Protein bread infographic
Infographic link

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 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
Contains more MagnesiumMagnesium +315.4%
Contains more CalciumCalcium +116.9%
Contains more PotassiumPotassium +127.6%
Contains more CopperCopper +147.2%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +48%
Contains more IronIron +11.9%
Contains more SeleniumSelenium +702.4%

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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33%
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 0% 0% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87%
Contains more Vitamin EVitamin E +7019.4%
Contains more Vitamin B2Vitamin B2 +188.8%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin B6Vitamin B6 +93%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +163.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Protein bread DV% diff.
Vitamin E 25.63mg 0.36mg 168%
Monounsaturated fat 31.551g 0.183g 78%
Polyunsaturated fat 12.329g 1.009g 75%
Fats 49.93g 2.2g 73%
Copper 1.031mg 0.417mg 68%
Vitamin B2 1.138mg 0.394mg 57%
Selenium 4.1µg 32.9µg 52%
Magnesium 270mg 65mg 49%
Phosphorus 481mg 185mg 42%
Fiber 12.5g 3g 38%
Manganese 2.179mg 1.472mg 31%
Protein 21.15g 12.1g 18%
Sodium 1mg 404mg 18%
Folate 44µg 116µg 18%
Calories 579kcal 245kcal 17%
Saturated fat 3.802g 0.332g 16%
Calcium 269mg 124mg 15%
Vitamin B1 0.205mg 0.36mg 13%
Potassium 733mg 322mg 12%
Zinc 3.12mg 1.82mg 12%
Carbs 21.55g 43.8g 7%
Iron 3.71mg 4.15mg 6%
Choline 52.1mg 18.7mg 6%
Vitamin B6 0.137mg 0.071mg 5%
Vitamin B3 3.618mg 4.289mg 4%
Vitamin B5 0.471mg 0.42mg 1%
Vitamin K 0µg 1.3µg 1%
Net carbs 9.05g 40.8g N/A
Sugar 4.35g 1.44g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.148mg 0%
Threonine 0.601mg 0.366mg 0%
Isoleucine 0.751mg 0.471mg 0%
Leucine 1.473mg 0.858mg 0%
Lysine 0.568mg 0.372mg 0%
Methionine 0.157mg 0.199mg 0%
Phenylalanine 1.132mg 0.596mg 0%
Valine 0.855mg 0.518mg 0%
Histidine 0.539mg 0.271mg 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

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
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 g
Contains more ProteinProtein +74.8%
Contains more FatsFats +2169.5%
Contains more OtherOther +55.8%
Contains more CarbsCarbs +103.2%
Contains more WaterWater +807%

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
22% 12% 66%
Saturated fat: Sat. Fat 0.332 g
Monounsaturated fat: Mono. Fat 0.183 g
Polyunsaturated fat: Poly. Fat 1.009 g
Contains more Mono. FatMonounsaturated fat +17141%
Contains more Poly. FatPolyunsaturated fat +1121.9%
Contains less Sat. FatSaturated fat -91.3%

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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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.