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Chocolate brownie vs. Almonds — In-Depth Nutrition Comparison

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A recap on differences between chocolate brownie and almonds

  • Chocolate brownie has less vitamin B2, copper, manganese, magnesium, phosphorus, iron, calcium, and zinc.
  • Almonds cover your daily vitamin B2 needs 73% more than chocolate brownie.
  • The glycemic index of chocolate brownie is higher.

Food varieties used in this article are Cookies, brownies, prepared from recipe and Nuts, almonds.

Infographic

Chocolate brownie vs Almonds 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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
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 SeleniumSelenium +180.5%
Contains more MagnesiumMagnesium +409.4%
Contains more CalciumCalcium +371.9%
Contains more PotassiumPotassium +316.5%
Contains more IronIron +101.6%
Contains more CopperCopper +165.7%
Contains more ZincZinc +221.6%
Contains more PhosphorusPhosphorus +264.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +271.2%

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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +45.4%
Contains more Vitamin B2Vitamin B2 +498.9%
Contains more Vitamin B3Vitamin B3 +268.4%
Contains more Vitamin B5Vitamin B5 +43.6%
Contains more Vitamin B6Vitamin B6 +45.7%
Contains more FolateFolate +51.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 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 CarbsCarbs +132.9%
Contains more WaterWater +185.7%
Contains more ProteinProtein +241.1%
Contains more FatsFats +71.6%
Contains more OtherOther +55.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 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 -48.1%
Contains more Mono. FatMonounsaturated fat +191.1%
Contains more Poly. FatPolyunsaturated fat +31%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate brownie Almonds DV% diff.
Vitamin E 25.63mg 171%
Vitamin B2 0.19mg 1.138mg 73%
Copper 0.388mg 1.031mg 71%
Manganese 0.587mg 2.179mg 69%
Magnesium 53mg 270mg 52%
Monounsaturated fat 10.839g 31.551g 52%
Phosphorus 132mg 481mg 50%
Fiber 12.5g 50%
Fats 29.1g 49.93g 32%
Protein 6.2g 21.15g 30%
Cholesterol 73mg 0mg 24%
Iron 1.84mg 3.71mg 23%
Calcium 57mg 269mg 21%
Zinc 0.97mg 3.12mg 20%
Vitamin A 176µg 0µg 20%
Polyunsaturated fat 9.412g 12.329g 19%
Potassium 176mg 733mg 16%
Saturated fat 7.319g 3.802g 16%
Vitamin B3 0.982mg 3.618mg 16%
Sodium 343mg 1mg 15%
Selenium 11.5µg 4.1µg 13%
Carbs 50.2g 21.55g 10%
Choline 52.1mg 9%
Vitamin B12 0.16µg 0µg 7%
Calories 466kcal 579kcal 6%
Vitamin B1 0.141mg 0.205mg 5%
Folate 29µg 44µg 4%
Vitamin B5 0.328mg 0.471mg 3%
Vitamin B6 0.094mg 0.137mg 3%
Vitamin C 0.3mg 0mg 0%
Net carbs 50.2g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.078mg 0.211mg 0%
Threonine 0.228mg 0.601mg 0%
Isoleucine 0.265mg 0.751mg 0%
Leucine 0.447mg 1.473mg 0%
Lysine 0.283mg 0.568mg 0%
Methionine 0.132mg 0.157mg 0%
Phenylalanine 0.298mg 1.132mg 0%
Valine 0.323mg 0.855mg 0%
Histidine 0.136mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
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
Chocolate brownie Almonds
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
18%
Chocolate brownie
78%
Almonds
Minerals Daily Need Coverage Score
54%
Chocolate brownie
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Chocolate brownie
Chocolate brownie is lower in Sugar (difference - 4.35g)
Which food is cheaper?
Chocolate brownie
Chocolate brownie is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 342mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 3.517g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins

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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.