Cereal vs. Almonds — In-Depth Nutrition Comparison
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How are cereal and almonds different?
- Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, and vitamin B3; however, almonds are richer in vitamin E, copper, manganese, magnesium, and phosphorus.
- Daily need coverage for vitamin B1 for cereal is 507% higher.
- Cereal contains 44 times more vitamin B6 than almonds. While cereal contains 5.986mg of vitamin B6, almonds contain only 0.137mg.
- Almonds have a lower glycemic index (0) than cereal (69).
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Nuts, almonds are the varieties used in this article.
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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 IronIron | +818.1% |
| Contains more ZincZinc | +143.6% |
| Contains more SeleniumSelenium | +53.7% |
| Contains more MagnesiumMagnesium | +1321.1% |
| Contains more CalciumCalcium | +2590% |
| Contains more PotassiumPotassium | +598.1% |
| Contains more CopperCopper | +652.6% |
| Contains more PhosphorusPhosphorus | +524.7% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +175.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2967.3% |
| Contains more Vitamin B2Vitamin B2 | +240.1% |
| Contains more Vitamin B3Vitamin B3 | +718.7% |
| Contains more Vitamin B6Vitamin B6 | +4269.3% |
| Contains more Vitamin EVitamin E | +31937.5% |
| Contains more Vitamin B5Vitamin B5 | +108.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.205mg | 507% |
| Vitamin B6 | 5.986mg | 0.137mg | 450% |
| Iron | 34.06mg | 3.71mg | 379% |
| Vitamin B2 | 3.87mg | 1.138mg | 210% |
| Vitamin E | 0.08mg | 25.63mg | 170% |
| Vitamin B3 | 29.62mg | 3.618mg | 163% |
| Copper | 0.137mg | 1.031mg | 99% |
| Vitamin A | 814µg | 0µg | 90% |
| Polyunsaturated fat | 0.354g | 12.329g | 80% |
| Monounsaturated fat | 0.204g | 31.551g | 78% |
| Fats | 1.08g | 49.93g | 75% |
| Manganese | 0.79mg | 2.179mg | 60% |
| Magnesium | 19mg | 270mg | 60% |
| Phosphorus | 77mg | 481mg | 58% |
| Fiber | 1.4g | 12.5g | 44% |
| Vitamin C | 38.5mg | 0mg | 43% |
| Zinc | 7.6mg | 3.12mg | 41% |
| Sodium | 795mg | 1mg | 35% |
| Protein | 6.06g | 21.15g | 30% |
| Calcium | 10mg | 269mg | 26% |
| Carbs | 86.85g | 21.55g | 22% |
| Potassium | 105mg | 733mg | 18% |
| Saturated fat | 0.26g | 3.802g | 16% |
| Folate | 44µg | 11% | |
| Calories | 378kcal | 579kcal | 10% |
| Choline | 52.1mg | 9% | |
| Vitamin B5 | 0.226mg | 0.471mg | 5% |
| Selenium | 6.3µg | 4.1µg | 4% |
| Net carbs | 85.45g | 9.05g | N/A |
| Sugar | 10.35g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.066mg | 0.211mg | 0% |
| Threonine | 0.241mg | 0.601mg | 0% |
| Isoleucine | 0.26mg | 0.751mg | 0% |
| Leucine | 0.767mg | 1.473mg | 0% |
| Lysine | 0.113mg | 0.568mg | 0% |
| Methionine | 0.13mg | 0.157mg | 0% |
| Phenylalanine | 0.365mg | 1.132mg | 0% |
| Valine | 0.344mg | 0.855mg | 0% |
| Histidine | 0.162mg | 0.539mg | 0% |
| Fructose | 0.26g | 0.11g | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +303% |
| Contains more ProteinProtein | +249% |
| Contains more FatsFats | +4523.1% |
| Contains more WaterWater | +16.7% |
| Contains more OtherOther | +32.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.2% |
| Contains more Mono. FatMonounsaturated fat | +15366.2% |
| Contains more Poly. FatPolyunsaturated fat | +3382.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +146.6% |
| Contains more GlucoseGlucose | +58.8% |
| Contains more FructoseFructose | +136.4% |
| Contains more MaltoseMaltose | +125% |
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
