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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
142%
34%
Comparison summary
Which food is cheaper?
Shortbread is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almonds is lower in Sugar (difference - 17.3g)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 352mg)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 4.303g)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.