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Almonds vs. White chocolate — In-Depth Nutrition Comparison

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How are almonds and white chocolate different?

  • Almonds are richer in vitamin E, copper, manganese, vitamin B2, magnesium, fiber, phosphorus, and iron, while white chocolate is higher in vitamin B12.
  • Almonds cover your daily need for vitamin E, 164% more than white chocolate.
  • Almonds contain 272 times more manganese than white chocolate. Almonds contain 2.179mg of manganese, while white chocolate contains 0.008mg.
  • Almonds are lower in saturated fat.
  • White chocolate has a higher glycemic index (41) than almonds (0).

Nuts, almonds and Candies, white chocolate types were used in this article.

Infographic

Almonds vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +2150%
Contains more CalciumCalcium +35.2%
Contains more PotassiumPotassium +156.3%
Contains more IronIron +1445.8%
Contains more CopperCopper +1618.3%
Contains more ZincZinc +321.6%
Contains more PhosphorusPhosphorus +173.3%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +27137.5%
~equal in Selenium ~4.5µg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin EVitamin E +2569.8%
Contains more Vitamin B1Vitamin B1 +225.4%
Contains more Vitamin B2Vitamin B2 +303.5%
Contains more Vitamin B3Vitamin B3 +385.6%
Contains more Vitamin B6Vitamin B6 +144.6%
Contains more FolateFolate +528.6%
Contains more CholineCholine +76.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +29.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

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% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +260.3%
Contains more FatsFats +55.6%
Contains more WaterWater +239.2%
Contains more OtherOther +97.3%
Contains more CarbsCarbs +174.9%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +246.8%
Contains more Poly. FatPolyunsaturated fat +1117.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds White chocolate DV% diff.
Vitamin E 25.63mg 0.96mg 164%
Copper 1.031mg 0.06mg 108%
Manganese 2.179mg 0.008mg 94%
Polyunsaturated fat 12.329g 1.013g 75%
Saturated fat 3.802g 19.412g 71%
Vitamin B2 1.138mg 0.282mg 66%
Magnesium 270mg 12mg 61%
Monounsaturated fat 31.551g 9.097g 56%
Fiber 12.5g 0.2g 49%
Phosphorus 481mg 176mg 44%
Iron 3.71mg 0.24mg 43%
Protein 21.15g 5.87g 31%
Fats 49.93g 32.09g 27%
Vitamin B12 0µg 0.56µg 23%
Zinc 3.12mg 0.74mg 22%
Vitamin B3 3.618mg 0.745mg 18%
Carbs 21.55g 59.24g 13%
Potassium 733mg 286mg 13%
Vitamin B1 0.205mg 0.063mg 12%
Folate 44µg 7µg 9%
Vitamin K 0µg 9.1µg 8%
Calcium 269mg 199mg 7%
Cholesterol 0mg 21mg 7%
Vitamin B6 0.137mg 0.056mg 6%
Choline 52.1mg 29.5mg 4%
Sodium 1mg 90mg 4%
Vitamin B5 0.471mg 0.608mg 3%
Calories 579kcal 539kcal 2%
Selenium 4.1µg 4.5µg 1%
Vitamin A 0µg 9µg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 9.05g 59.04g N/A
Sugar 4.35g 59g N/A
Starch 0.72g 0%
Trans fat 0.015g 0g 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%
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?

ok
ok
is better in case of low diet
Almonds White chocolate
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
22%
White chocolate
Minerals Daily Need Coverage Score
142%
Almonds
26%
White chocolate

Comparison summary

Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 54.65g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 89mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 15.61g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 41)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $0.1)
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.