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Cheddar Cheese vs. Almond — In-Depth Nutrition Comparison

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Significant differences between Cheddar Cheese and Almond

  • Cheddar Cheese has more Vitamin B12, and Selenium, however, Almond is richer in Vitamin E , Copper, Manganese, Magnesium, Vitamin B2, Fiber, and Iron.
  • Almond covers your daily Vitamin E needs 166% more than Cheddar Cheese.
  • Almond contains less Saturated Fat.

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

Infographic

Cheddar Cheese vs Almond 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.
Contains more Calcium +163.9%
Contains more Zinc +16.7%
Contains more Selenium +595.1%
Contains more Iron +2550%
Contains more Magnesium +900%
Contains more Potassium +864.5%
Contains less Sodium -99.8%
Contains more Copper +3336.7%
Contains more Manganese +7970.4%
Equal in Phosphorus - 481
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +163.9%
Contains more Zinc +16.7%
Contains more Selenium +595.1%
Contains more Iron +2550%
Contains more Magnesium +900%
Contains more Potassium +864.5%
Contains less Sodium -99.8%
Contains more Copper +3336.7%
Contains more Manganese +7970.4%
Equal in Phosphorus - 481

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.
:
8
Almond
Contains more Vitamin A +62000%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +3509.9%
Contains more Vitamin B1 +606.9%
Contains more Vitamin B2 +165.9%
Contains more Vitamin B3 +6032.2%
Contains more Vitamin B5 +14.9%
Contains more Vitamin B6 +107.6%
Contains more Folate +63%
Contains more Choline +215.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 9% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Contains more Vitamin A +62000%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +3509.9%
Contains more Vitamin B1 +606.9%
Contains more Vitamin B2 +165.9%
Contains more Vitamin B3 +6032.2%
Contains more Vitamin B5 +14.9%
Contains more Vitamin B6 +107.6%
Contains more Folate +63%
Contains more Choline +215.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +739.5%
Contains more Other +25.3%
Contains more Fats +49.9%
Contains more Carbs +597.4%
Equal in Protein - 21.15
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 Water +739.5%
Contains more Other +25.3%
Contains more Fats +49.9%
Contains more Carbs +597.4%
Equal in Protein - 21.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +241.2%
Contains more Polyunsaturated fat +767.6%
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +241.2%
Contains more Polyunsaturated fat +767.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +52.9%
Contains more Lactose +∞%
Contains more Galactose +42.9%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
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 Glucose +52.9%
Contains more Lactose +∞%
Contains more Galactose +42.9%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Almond Opinion
Net carbs 3.09g 9.05g Almond
Protein 22.87g 21.15g Cheddar Cheese
Fats 33.31g 49.93g Almond
Carbs 3.09g 21.55g Almond
Calories 404kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0g 0.11g Almond
Sugar 0.48g 4.35g Cheddar Cheese
Fiber 0g 12.5g Almond
Calcium 710mg 269mg Cheddar Cheese
Iron 0.14mg 3.71mg Almond
Magnesium 27mg 270mg Almond
Phosphorus 455mg 481mg Almond
Potassium 76mg 733mg Almond
Sodium 653mg 1mg Almond
Zinc 3.64mg 3.12mg Cheddar Cheese
Copper 0.03mg 1.031mg Almond
Manganese 0.027mg 2.179mg Almond
Selenium 28.5µg 4.1µg Cheddar Cheese
Vitamin A 1242IU 2IU Cheddar Cheese
Vitamin A RAE 330µg 0µg Cheddar Cheese
Vitamin E 0.71mg 25.63mg Almond
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin B1 0.029mg 0.205mg Almond
Vitamin B2 0.428mg 1.138mg Almond
Vitamin B3 0.059mg 3.618mg Almond
Vitamin B5 0.41mg 0.471mg Almond
Vitamin B6 0.066mg 0.137mg Almond
Folate 27µg 44µg Almond
Vitamin B12 1.1µg 0µg Cheddar Cheese
Choline 16.5mg 52.1mg Almond
Vitamin K 2.4µg 0µg Cheddar Cheese
Tryptophan 0.547mg 0.211mg Cheddar Cheese
Threonine 1.044mg 0.601mg Cheddar Cheese
Isoleucine 1.206mg 0.751mg Cheddar Cheese
Leucine 1.939mg 1.473mg Cheddar Cheese
Lysine 1.025mg 0.568mg Cheddar Cheese
Methionine 0.547mg 0.157mg Cheddar Cheese
Phenylalanine 1.074mg 1.132mg Almond
Valine 1.404mg 0.855mg Cheddar Cheese
Histidine 0.547mg 0.539mg Cheddar Cheese
Cholesterol 99mg 0mg Almond
Trans Fat 0.917g 0.015g Almond
Saturated Fat 18.867g 3.802g Almond
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 31.551g Almond
Polyunsaturated fat 1.421g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.007g 0.002g Cheddar Cheese
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
33%
Cheddar Cheese
78%
Almond
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
142%
Almond

Comparison summary

Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 3.87g)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $0.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 652mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 15.065g)
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Almond - 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.