Almonds vs. Shortbread — In-Depth Nutrition Comparison
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Summary of differences between almonds and shortbread
- The amount of vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, calcium, and zinc in almonds is higher than in shortbread.
- Almonds cover your daily need for vitamin E, 155% more than shortbread.
- Almonds contain 21 times more calcium than shortbread. While almonds contain 269mg of calcium, shortbread contains only 13mg.
- The amount of saturated fat in almonds is lower.
- Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of shortbread is 64.
These are the specific foods used in this comparison Nuts, almonds and Cookies, shortbread, commercially prepared, plain.
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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.
| Contains more MagnesiumMagnesium | +1828.6% |
| Contains more CalciumCalcium | +1969.2% |
| Contains more PotassiumPotassium | +733% |
| Contains more IronIron | +24.5% |
| Contains more CopperCopper | +1045.6% |
| Contains more ZincZinc | +536.7% |
| Contains more PhosphorusPhosphorus | +628.8% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +454.5% |
| Contains more SeleniumSelenium | +51.2% |
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.
| Contains more Vitamin EVitamin E | +950.4% |
| Contains more Vitamin B2Vitamin B2 | +262.4% |
| Contains more Vitamin B5Vitamin B5 | +46.7% |
| Contains more Vitamin B6Vitamin B6 | +93% |
| Contains more CholineCholine | +5688.9% |
| Contains more Vitamin B1Vitamin B1 | +72.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +84.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 2.44mg | 155% |
| Copper | 1.031mg | 0.09mg | 105% |
| Manganese | 2.179mg | 0.393mg | 78% |
| Vitamin B2 | 1.138mg | 0.314mg | 63% |
| Monounsaturated fat | 31.551g | 6.708g | 62% |
| Magnesium | 270mg | 14mg | 61% |
| Phosphorus | 481mg | 66mg | 59% |
| Fiber | 12.5g | 1.3g | 45% |
| Fats | 49.93g | 26.22g | 36% |
| Protein | 21.15g | 5.37g | 32% |
| Polyunsaturated fat | 12.329g | 8.326g | 27% |
| Calcium | 269mg | 13mg | 26% |
| Zinc | 3.12mg | 0.49mg | 24% |
| Saturated fat | 3.802g | 8.105g | 20% |
| Potassium | 733mg | 88mg | 19% |
| Starch | 0.72g | 40.47g | 16% |
| Sodium | 1mg | 353mg | 15% |
| Carbs | 21.55g | 63.78g | 14% |
| Vitamin B1 | 0.205mg | 0.353mg | 12% |
| Folate | 44µg | 81µg | 9% |
| Iron | 3.71mg | 2.98mg | 9% |
| Choline | 52.1mg | 0.9mg | 9% |
| Vitamin K | 0µg | 11µg | 9% |
| Vitamin B6 | 0.137mg | 0.071mg | 5% |
| Selenium | 4.1µg | 6.2µg | 4% |
| Calories | 579kcal | 514kcal | 3% |
| Vitamin B5 | 0.471mg | 0.321mg | 3% |
| Vitamin B3 | 3.618mg | 3.275mg | 2% |
| Net carbs | 9.05g | 62.48g | N/A |
| Sugar | 4.35g | 21.65g | N/A |
| Trans fat | 0.015g | 0.714g | N/A |
| Tryptophan | 0.211mg | 0% | |
| Threonine | 0.601mg | 0% | |
| Isoleucine | 0.751mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.568mg | 0% | |
| Methionine | 0.157mg | 0% | |
| Phenylalanine | 1.132mg | 0% | |
| Valine | 0.855mg | 0% | |
| Histidine | 0.539mg | 0% | |
| Fructose | 0.11g | 0.3g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.003g | 0.885g | N/A |
| Omega-3 - DPA | 0g | 0.002g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.033g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.006g | N/A |
| Omega-6 - Linoleic acid | 12.32g | 7.253g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
5.37 g
Fats:
26.22 g
Carbs:
63.78 g
Water:
3.6 g
Other:
1.03 g
| Contains more ProteinProtein | +293.9% |
| Contains more FatsFats | +90.4% |
| Contains more WaterWater | +22.5% |
| Contains more OtherOther | +187.4% |
| Contains more CarbsCarbs | +196% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
8.105 g
Monounsaturated fat:
Mono. Fat
6.708 g
Polyunsaturated fat:
Poly. Fat
8.326 g
| Contains less Sat. FatSaturated fat | -53.1% |
| Contains more Mono. FatMonounsaturated fat | +370.3% |
| Contains more Poly. FatPolyunsaturated fat | +48.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
40.47 g
Sucrose:
20.99 g
Glucose:
0.36 g
Fructose:
0.3 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +5520.8% |
| Contains more SucroseSucrose | +431.4% |
| Contains more GlucoseGlucose | +111.8% |
| Contains more FructoseFructose | +172.7% |
~equal in
Lactose
~0g
