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  6. Potato bread vs. Almonds

Potato bread vs. Almonds — In-Depth Nutrition Comparison

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Important differences between potato bread and almonds

  • Potato bread has more folate; however, almonds are richer in vitamin E, copper, manganese, vitamin B2, magnesium, fiber, and iron.
  • Almonds' daily need coverage for vitamin E is 168% more.
  • Potato bread contains 375 times more sodium than almonds. Potato bread contains 375mg of sodium, while almonds contain 1mg.
  • Potato bread has a higher glycemic index. The glycemic index of potato bread is 61, while the glycemic index of almonds is 0.

The food varieties used in the comparison are Bread, potato and Nuts, almonds.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 +131.7%
Contains more MagnesiumMagnesium +864.3%
Contains more CalciumCalcium +43.1%
Contains more IronIron +64.9%
Contains more CopperCopper +996.8%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +30.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +761.3%
~equal in Potassium ~733mg

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more Vitamin B6Vitamin B6 +69.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +186.4%
Contains more Vitamin EVitamin E +5353.2%
Contains more Vitamin B2Vitamin B2 +973.6%
Contains more Vitamin B3Vitamin B3 +189.4%
Contains more CholineCholine +183.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.205mg

All nutrients comparison - raw data values

Nutrient Potato bread Almonds DV% diff.
Vitamin E 0.47mg 25.63mg 168%
Copper 0.094mg 1.031mg 104%
Manganese 0.253mg 2.179mg 84%
Polyunsaturated fat 0g 12.329g 82%
Monounsaturated fat 0g 31.551g 79%
Vitamin B2 0.106mg 1.138mg 79%
Fats 3.13g 49.93g 72%
Magnesium 28mg 270mg 58%
Fiber 6.3g 12.5g 25%
Folate 126µg 44µg 21%
Iron 2.25mg 3.71mg 18%
Saturated fat 0g 3.802g 17%
Protein 12.5g 21.15g 17%
Calories 266kcal 579kcal 16%
Sodium 375mg 1mg 16%
Phosphorus 369mg 481mg 16%
Vitamin B3 1.25mg 3.618mg 15%
Zinc 1.44mg 3.12mg 15%
Selenium 9.5µg 4.1µg 10%
Carbs 47.07g 21.55g 9%
Calcium 188mg 269mg 8%
Vitamin B5 0.817mg 0.471mg 7%
Vitamin B6 0.232mg 0.137mg 7%
Choline 18.4mg 52.1mg 6%
Vitamin B12 0.15µg 0µg 6%
Vitamin K 6.8µg 0µg 6%
Vitamin A 24µg 0µg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin B1 0.188mg 0.205mg 1%
Net carbs 40.77g 9.05g N/A
Vitamin D 2IU 0IU 0%
Potassium 718mg 733mg 0%
Sugar 9.38g 4.35g N/A
Starch 0.72g 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.081mg 0.211mg 0%
Threonine 0.224mg 0.601mg 0%
Isoleucine 0.268mg 0.751mg 0%
Leucine 0.44mg 1.473mg 0%
Lysine 0.311mg 0.568mg 0%
Methionine 0.112mg 0.157mg 0%
Phenylalanine 0.285mg 1.132mg 0%
Valine 0.305mg 0.855mg 0%
Histidine 0.143mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +118.4%
Contains more WaterWater +660.8%
Contains more OtherOther +26.7%
Contains more ProteinProtein +69.2%
Contains more FatsFats +1495.2%

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.