Almonds vs. Spread — In-Depth Nutrition Comparison
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The main differences between almonds and spread
- Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, and iron; however, spread has more vitamin B12.
- Daily need coverage for vitamin E for almonds is 159% higher.
- Spread has 84 times less manganese than almonds. Almonds have 2.179mg of manganese, while spread has 0.026mg.
- Almonds are lower in sodium.
Food types used in this article are Nuts, almonds and Sandwich spread, pork, beef.
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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 | +3275% |
| Contains more CalciumCalcium | +2141.7% |
| Contains more PotassiumPotassium | +566.4% |
| Contains more IronIron | +369.6% |
| Contains more CopperCopper | +693.1% |
| Contains more ZincZinc | +205.9% |
| Contains more PhosphorusPhosphorus | +715.3% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +8280.8% |
| Contains more SeleniumSelenium | +136.6% |
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 | +1373% |
| Contains more Vitamin B1Vitamin B1 | +19.2% |
| Contains more Vitamin B2Vitamin B2 | +749.3% |
| Contains more Vitamin B3Vitamin B3 | +109.1% |
| Contains more Vitamin B6Vitamin B6 | +14.2% |
| Contains more FolateFolate | +2100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +19.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +176.1% |
| Contains more FatsFats | +187.9% |
| Contains more CarbsCarbs | +80.5% |
| Contains more WaterWater | +1266.9% |
~equal in
Other
~2.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -36.4% |
| Contains more Mono. FatMonounsaturated fat | +316% |
| Contains more Poly. FatPolyunsaturated fat | +380.7% |
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 Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 25.63mg | 1.74mg | 159% |
| Copper | 1.031mg | 0.13mg | 100% |
| Manganese | 2.179mg | 0.026mg | 94% |
| Vitamin B2 | 1.138mg | 0.134mg | 77% |
| Polyunsaturated fat | 12.329g | 2.565g | 65% |
| Magnesium | 270mg | 8mg | 62% |
| Phosphorus | 481mg | 59mg | 60% |
| Monounsaturated fat | 31.551g | 7.584g | 60% |
| Fats | 49.93g | 17.34g | 50% |
| Fiber | 12.5g | 0.2g | 49% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Sodium | 1mg | 1013mg | 44% |
| Iron | 3.71mg | 0.79mg | 37% |
| Protein | 21.15g | 7.66g | 27% |
| Calcium | 269mg | 12mg | 26% |
| Zinc | 3.12mg | 1.02mg | 19% |
| Potassium | 733mg | 110mg | 18% |
| Calories | 579kcal | 235kcal | 17% |
| Cholesterol | 0mg | 38mg | 13% |
| Vitamin B3 | 3.618mg | 1.73mg | 12% |
| Folate | 44µg | 2µg | 11% |
| Saturated fat | 3.802g | 5.977g | 10% |
| Selenium | 4.1µg | 9.7µg | 10% |
| Carbs | 21.55g | 11.94g | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin B1 | 0.205mg | 0.172mg | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Choline | 52.1mg | 62.3mg | 2% |
| Vitamin B5 | 0.471mg | 0.43mg | 1% |
| Vitamin B6 | 0.137mg | 0.12mg | 1% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Net carbs | 9.05g | 11.74g | N/A |
| Sugar | 4.35g | 0g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.082mg | 0% |
| Threonine | 0.601mg | 0.334mg | 0% |
| Isoleucine | 0.751mg | 0.334mg | 0% |
| Leucine | 1.473mg | 0.6mg | 0% |
| Lysine | 0.568mg | 0.663mg | 0% |
| Methionine | 0.157mg | 0.196mg | 0% |
| Phenylalanine | 1.132mg | 0.301mg | 0% |
| Valine | 0.855mg | 0.356mg | 0% |
| Histidine | 0.539mg | 0.279mg | 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 |
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 | Equal | |
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%
33%
Comparison summary
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 4.35g)
Which food is cheaper?
Spread is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 1012mg)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 2.175g)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
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.