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  6. Marshmallow vs. Almonds

Marshmallow vs. Almonds — In-Depth Nutrition Comparison

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What are the differences between marshmallow and almonds?

  • Almonds are richer than marshmallow in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, and calcium.
  • Almonds' daily need coverage for vitamin E is 171% more.
  • The glycemic index of almonds is lower.

We used Candies, marshmallows and Nuts, almonds types in this article.

Infographic

Marshmallow 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Almonds
Almonds
10
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 MagnesiumMagnesium +13400%
Contains more CalciumCalcium +8866.7%
Contains more PotassiumPotassium +14560%
Contains more IronIron +1513%
Contains more CopperCopper +962.9%
Contains more ZincZinc +7700%
Contains more PhosphorusPhosphorus +5912.5%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +27137.5%
Contains more SeleniumSelenium +141.2%

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +20400%
Contains more Vitamin B2Vitamin B2 +113700%
Contains more Vitamin B3Vitamin B3 +4538.5%
Contains more Vitamin B5Vitamin B5 +9320%
Contains more Vitamin B6Vitamin B6 +4466.7%
Contains more FolateFolate +4300%
Contains more CholineCholine +52000%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Marshmallow Almonds DV% diff.
Vitamin E 0mg 25.63mg 171%
Copper 0.097mg 1.031mg 104%
Manganese 0.008mg 2.179mg 94%
Vitamin B2 0.001mg 1.138mg 87%
Polyunsaturated fat 0.047g 12.329g 82%
Monounsaturated fat 0.08g 31.551g 79%
Fats 0.2g 49.93g 77%
Phosphorus 8mg 481mg 68%
Magnesium 2mg 270mg 64%
Fiber 0.1g 12.5g 50%
Iron 0.23mg 3.71mg 44%
Protein 1.8g 21.15g 39%
Zinc 0.04mg 3.12mg 28%
Calcium 3mg 269mg 27%
Vitamin B3 0.078mg 3.618mg 22%
Potassium 5mg 733mg 21%
Carbs 81.3g 21.55g 20%
Vitamin B1 0.001mg 0.205mg 17%
Saturated fat 0.056g 3.802g 17%
Calories 318kcal 579kcal 13%
Folate 1µg 44µg 11%
Vitamin B6 0.003mg 0.137mg 10%
Vitamin B5 0.005mg 0.471mg 9%
Choline 0.1mg 52.1mg 9%
Selenium 1.7µg 4.1µg 4%
Sodium 80mg 1mg 3%
Net carbs 81.2g 9.05g N/A
Sugar 57.56g 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0mg 0.211mg 0%
Threonine 0.035mg 0.601mg 0%
Isoleucine 0.028mg 0.751mg 0%
Leucine 0.066mg 1.473mg 0%
Lysine 0.077mg 0.568mg 0%
Methionine 0.015mg 0.157mg 0%
Phenylalanine 0.042mg 1.132mg 0%
Valine 0.05mg 0.855mg 0%
Histidine 0.017mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 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 +277.3%
Contains more WaterWater +271.9%
Contains more ProteinProtein +1075%
Contains more FatsFats +24865%
Contains more OtherOther +886.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 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 -98.5%
Contains more Mono. FatMonounsaturated fat +39338.8%
Contains more Poly. FatPolyunsaturated fat +26131.9%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.