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  6. Chocolate vs. Almond

Chocolate vs. Almond — In-Depth Nutrition Comparison

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Summary of differences between Chocolate and Almond

  • Chocolate has more Iron, while Almond has more Vitamin E , Vitamin B2, Phosphorus, Manganese, Magnesium, Fiber, Calcium, and Vitamin B3.
  • Almond covers your daily need of Vitamin E 167% more than Chocolate.
  • Chocolate contains 5 times more Saturated Fat than Almond. While Chocolate contains 18.519g of Saturated Fat, Almond contains only 3.802g.

These are the specific foods used in this comparison Chocolate, dark, 45- 59% cacao solids and Nuts, almonds.

Infographic

Chocolate vs Almond 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.
Chocolate
Chocolate
1
:
9
Almond
Almond
Contains more Iron +116.2%
Contains more Calcium +380.4%
Contains more Magnesium +84.9%
Contains more Phosphorus +133.5%
Contains more Potassium +31.1%
Contains less Sodium -95.8%
Contains more Zinc +55.2%
Contains more Manganese +53.6%
Contains more Selenium +36.7%
Equal in Copper - 1.031
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Iron +116.2%
Contains more Calcium +380.4%
Contains more Magnesium +84.9%
Contains more Phosphorus +133.5%
Contains more Potassium +31.1%
Contains less Sodium -95.8%
Contains more Zinc +55.2%
Contains more Manganese +53.6%
Contains more Selenium +36.7%
Equal in Copper - 1.031

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.
Chocolate
Chocolate
3
:
9
Almond
Almond
Contains more Vitamin A +2400%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +4646.3%
Contains more Vitamin B1 +720%
Contains more Vitamin B2 +2176%
Contains more Vitamin B3 +399%
Contains more Vitamin B5 +58.6%
Contains more Vitamin B6 +226.2%
Chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +2400%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +4646.3%
Contains more Vitamin B1 +720%
Contains more Vitamin B2 +2176%
Contains more Vitamin B3 +399%
Contains more Vitamin B5 +58.6%
Contains more Vitamin B6 +226.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chocolate
Chocolate
1
:
4
Almond
Almond
Contains more Carbs +183.9%
Contains more Protein +333.4%
Contains more Fats +59.6%
Contains more Water +354.6%
Contains more Other +74.1%
Chocolate
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Almond
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 Carbs +183.9%
Contains more Protein +333.4%
Contains more Fats +59.6%
Contains more Water +354.6%
Contains more Other +74.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chocolate
Chocolate
0
:
3
Almond
Almond
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +230.7%
Contains more Polyunsaturated fat +1029%
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +230.7%
Contains more Polyunsaturated fat +1029%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Chocolate
Chocolate
2
:
5
Almond
Almond
Contains more Sucrose +1070.9%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Chocolate
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Almond
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 Sucrose +1070.9%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Almond
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Almond Opinion
Net carbs 54.17g 9.05g Chocolate
Protein 4.88g 21.15g Almond
Fats 31.28g 49.93g Almond
Carbs 61.17g 21.55g Chocolate
Calories 546kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0g 0.11g Almond
Sugar 47.9g 4.35g Almond
Fiber 7g 12.5g Almond
Calcium 56mg 269mg Almond
Iron 8.02mg 3.71mg Chocolate
Magnesium 146mg 270mg Almond
Phosphorus 206mg 481mg Almond
Potassium 559mg 733mg Almond
Sodium 24mg 1mg Almond
Zinc 2.01mg 3.12mg Almond
Copper 1.028mg 1.031mg Almond
Manganese 1.419mg 2.179mg Almond
Selenium 3µg 4.1µg Almond
Vitamin A 50IU 2IU Chocolate
Vitamin A RAE 2µg 0µg Chocolate
Vitamin E 0.54mg 25.63mg Almond
Vitamin B1 0.025mg 0.205mg Almond
Vitamin B2 0.05mg 1.138mg Almond
Vitamin B3 0.725mg 3.618mg Almond
Vitamin B5 0.297mg 0.471mg Almond
Vitamin B6 0.042mg 0.137mg Almond
Folate 44µg Almond
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 0µg Chocolate
Tryptophan 0.211mg Almond
Threonine 0.601mg Almond
Isoleucine 0.751mg Almond
Leucine 1.473mg Almond
Lysine 0.568mg Almond
Methionine 0.157mg Almond
Phenylalanine 1.132mg Almond
Valine 0.855mg Almond
Histidine 0.539mg Almond
Cholesterol 8mg 0mg Almond
Trans Fat 0.112g 0.015g Almond
Saturated Fat 18.519g 3.802g Almond
Omega-3 - EPA 0.001g 0g Chocolate
Monounsaturated Fat 9.54g 31.551g Almond
Polyunsaturated fat 1.092g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.001g 0.002g Almond
Omega-6 - Linoleic acid 0.947g 12.32g Almond
Omega-3 - ALA 0.085g 0.003g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Chocolate
82%
Almond
Minerals Daily Need Coverage Score
116%
Chocolate
142%
Almond

Comparison summary

Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 43.55g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 14.717g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.