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  6. Cheese vs. Almonds

Cheese vs. Almonds — In-Depth Nutrition Comparison

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Significant differences between cheese and almonds

  • Cheese has more vitamin B12 and selenium; however, almonds are richer in vitamin E, copper, manganese, magnesium, vitamin B2, fiber, and iron.
  • Almonds cover your daily vitamin E needs 166% more than cheese.
  • Almonds contain less saturated fat.

Specific food types used in this comparison are Cheese, cheddar and Nuts, almonds.

Infographic

Cheese vs Almonds infographic
Infographic link

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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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%
Contains more CalciumCalcium +163.9%
Contains more ZincZinc +16.7%
Contains more SeleniumSelenium +595.1%
Contains more MagnesiumMagnesium +900%
Contains more PotassiumPotassium +864.5%
Contains more IronIron +2550%
Contains more CopperCopper +3336.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +7970.4%
~equal in Phosphorus ~481mg

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.
Cheese
Cheese
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +3509.9%
Contains more Vitamin B1Vitamin B1 +606.9%
Contains more Vitamin B2Vitamin B2 +165.9%
Contains more Vitamin B3Vitamin B3 +6032.2%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more Vitamin B6Vitamin B6 +107.6%
Contains more FolateFolate +63%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Almonds DV% diff.
Vitamin E 0.71mg 25.63mg 166%
Copper 0.03mg 1.031mg 111%
Manganese 0.027mg 2.179mg 94%
Polyunsaturated fat 1.421g 12.329g 73%
Saturated fat 18.867g 3.802g 68%
Magnesium 27mg 270mg 58%
Monounsaturated fat 9.246g 31.551g 56%
Vitamin B2 0.428mg 1.138mg 55%
Fiber 0g 12.5g 50%
Vitamin B12 1.1µg 0µg 46%
Iron 0.14mg 3.71mg 45%
Calcium 710mg 269mg 44%
Selenium 28.5µg 4.1µg 44%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Sodium 653mg 1mg 28%
Fats 33.31g 49.93g 26%
Vitamin B3 0.059mg 3.618mg 22%
Potassium 76mg 733mg 19%
Vitamin B1 0.029mg 0.205mg 15%
Calories 404kcal 579kcal 9%
Carbs 3.09g 21.55g 6%
Choline 16.5mg 52.1mg 6%
Zinc 3.64mg 3.12mg 5%
Vitamin B6 0.066mg 0.137mg 5%
Phosphorus 455mg 481mg 4%
Folate 27µg 44µg 4%
Protein 22.87g 21.15g 3%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin K 2.4µg 0µg 2%
Vitamin B5 0.41mg 0.471mg 1%
Protein per 100 calories 5.7g 3.7g N/A
Calories per 10 g protein 177kcal 274kcal N/A
Weight per 100 calories 25g 17g N/A
Unsaturated / Saturated Fat ratio 0.57 12 N/A
Net carbs 3.09g 9.05g N/A
Sugar 0.48g 4.35g N/A
Starch 0.72g 0%
Trans fat 0.917g 0.015g N/A
Tryptophan 0.547mg 0.211mg 0%
Threonine 1.044mg 0.601mg 0%
Isoleucine 1.206mg 0.751mg 0%
Leucine 1.939mg 1.473mg 0%
Lysine 1.025mg 0.568mg 0%
Methionine 0.547mg 0.157mg 0%
Phenylalanine 1.074mg 1.132mg 0%
Valine 1.404mg 0.855mg 0%
Histidine 0.547mg 0.539mg 0%
Fructose 0g 0.11g 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
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
Contains more WaterWater +739.5%
Contains more OtherOther +25.3%
Contains more FatsFats +49.9%
Contains more CarbsCarbs +597.4%
~equal in Protein ~21.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -79.8%
Contains more Mono. FatMonounsaturated fat +241.2%
Contains more Poly. FatPolyunsaturated fat +767.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
14% 78% 3% 2%
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
Contains more GlucoseGlucose +52.9%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +42.9%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.