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Spread vs. Almonds — In-Depth Nutrition Comparison

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The main differences between spread and almonds

  • Spread has more vitamin B12; however, almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, and iron.
  • Daily need coverage for vitamin E for almonds is 159% higher.
  • Almonds are lower in sodium.

Food types used in this article are Sandwich spread, pork, beef and Nuts, almonds.

Infographic

Spread 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.
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 +136.6%
Contains more MagnesiumMagnesium +3275%
Contains more CalciumCalcium +2141.7%
Contains more PotassiumPotassium +566.4%
Contains more IronIron +369.6%
Contains more CopperCopper +693.1%
Contains more ZincZinc +205.9%
Contains more PhosphorusPhosphorus +715.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +8280.8%

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.
Spread
5
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +19.6%
Contains more Vitamin EVitamin E +1373%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B2Vitamin B2 +749.3%
Contains more Vitamin B3Vitamin B3 +109.1%
Contains more Vitamin B6Vitamin B6 +14.2%
Contains more FolateFolate +2100%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.471mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
1
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 WaterWater +1266.9%
Contains more ProteinProtein +176.1%
Contains more FatsFats +187.9%
Contains more CarbsCarbs +80.5%
~equal in Other ~2.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
0
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 -36.4%
Contains more Mono. FatMonounsaturated fat +316%
Contains more Poly. FatPolyunsaturated fat +380.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Almonds DV% diff.
Vitamin E 1.74mg 25.63mg 159%
Copper 0.13mg 1.031mg 100%
Manganese 0.026mg 2.179mg 94%
Vitamin B2 0.134mg 1.138mg 77%
Polyunsaturated fat 2.565g 12.329g 65%
Magnesium 8mg 270mg 62%
Phosphorus 59mg 481mg 60%
Monounsaturated fat 7.584g 31.551g 60%
Fats 17.34g 49.93g 50%
Fiber 0.2g 12.5g 49%
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 1mg 44%
Iron 0.79mg 3.71mg 37%
Protein 7.66g 21.15g 27%
Calcium 12mg 269mg 26%
Zinc 1.02mg 3.12mg 19%
Potassium 110mg 733mg 18%
Calories 235kcal 579kcal 17%
Cholesterol 38mg 0mg 13%
Vitamin B3 1.73mg 3.618mg 12%
Folate 2µg 44µg 11%
Saturated fat 5.977g 3.802g 10%
Selenium 9.7µg 4.1µg 10%
Carbs 11.94g 21.55g 3%
Vitamin A 26µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B1 0.172mg 0.205mg 3%
Vitamin D 0.6µg 0µg 3%
Choline 62.3mg 52.1mg 2%
Vitamin B5 0.43mg 0.471mg 1%
Vitamin B6 0.12mg 0.137mg 1%
Vitamin K 1.6µg 0µg 1%
Net carbs 11.74g 9.05g N/A
Sugar 0g 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.082mg 0.211mg 0%
Threonine 0.334mg 0.601mg 0%
Isoleucine 0.334mg 0.751mg 0%
Leucine 0.6mg 1.473mg 0%
Lysine 0.663mg 0.568mg 0%
Methionine 0.196mg 0.157mg 0%
Phenylalanine 0.301mg 1.132mg 0%
Valine 0.356mg 0.855mg 0%
Histidine 0.279mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
30%
Spread
78%
Almonds
Minerals Daily Need Coverage Score
33%
Spread
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 4.35g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 1012mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 2.175g)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.