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Cookie dough vs. Almonds — In-Depth Nutrition Comparison

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Summary of differences between cookie dough and almonds

  • The amount of copper, vitamin B2, manganese, magnesium, phosphorus, fiber, calcium, zinc, iron, and potassium in almonds is higher than in cookie dough.
  • Almonds cover your daily need for copper, 102% more than cookie dough.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of cookie dough is 54.

These are the specific foods used in this comparison Cookies, oatmeal, refrigerated dough and Nuts, almonds.

Infographic

Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
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 +122%
Contains more MagnesiumMagnesium +864.3%
Contains more CalciumCalcium +767.7%
Contains more PotassiumPotassium +398.6%
Contains more IronIron +73.4%
Contains more CopperCopper +837.3%
Contains more ZincZinc +387.5%
Contains more PhosphorusPhosphorus +362.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +184.8%

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.
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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B2Vitamin B2 +668.9%
Contains more Vitamin B3Vitamin B3 +94%
Contains more Vitamin B5Vitamin B5 +26.6%
Contains more Vitamin B6Vitamin B6 +234.1%
Contains more FolateFolate +25.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 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 +174.2%
Contains more WaterWater +246.9%
Contains more ProteinProtein +291.7%
Contains more FatsFats +164.2%
Contains more OtherOther +127.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 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 -20%
Contains more Mono. FatMonounsaturated fat +199.6%
Contains more Poly. FatPolyunsaturated fat +375.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cookie dough 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 Cookie dough Almonds DV% diff.
Vitamin E 25.63mg 171%
Copper 0.11mg 1.031mg 102%
Vitamin B2 0.148mg 1.138mg 76%
Polyunsaturated fat 2.592g 12.329g 65%
Manganese 0.765mg 2.179mg 61%
Magnesium 28mg 270mg 58%
Phosphorus 104mg 481mg 54%
Monounsaturated fat 10.531g 31.551g 53%
Fats 18.9g 49.93g 48%
Fiber 2.5g 12.5g 40%
Protein 5.4g 21.15g 32%
Calcium 31mg 269mg 24%
Zinc 0.64mg 3.12mg 23%
Iron 2.14mg 3.71mg 20%
Potassium 147mg 733mg 17%
Sodium 294mg 1mg 13%
Carbs 59.1g 21.55g 13%
Vitamin B3 1.865mg 3.618mg 11%
Choline 52.1mg 9%
Selenium 9.1µg 4.1µg 9%
Cholesterol 24mg 0mg 8%
Calories 424kcal 579kcal 8%
Vitamin B6 0.041mg 0.137mg 7%
Saturated fat 4.751g 3.802g 4%
Folate 35µg 44µg 2%
Vitamin B5 0.372mg 0.471mg 2%
Vitamin B12 0.04µg 0µg 2%
Vitamin B1 0.234mg 0.205mg 2%
Net carbs 56.6g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Vitamin A 4µg 0µg 0%
Trans fat 0.015g N/A
Tryptophan 0.088mg 0.211mg 0%
Threonine 0.177mg 0.601mg 0%
Isoleucine 0.227mg 0.751mg 0%
Leucine 0.414mg 1.473mg 0%
Lysine 0.257mg 0.568mg 0%
Methionine 0.122mg 0.157mg 0%
Phenylalanine 0.278mg 1.132mg 0%
Valine 0.291mg 0.855mg 0%
Histidine 0.125mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 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
Cookie dough 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
15%
Cookie dough
78%
Almonds
Minerals Daily Need Coverage Score
41%
Cookie dough
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 4.35g)
Which food is cheaper?
Cookie dough
Cookie dough is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 293mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 0.949g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 54)
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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.