Sweet roll vs. Almonds — In-Depth Nutrition Comparison

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What are the differences between sweet roll and almonds?

Sweet roll is higher in selenium, yet almonds are higher in vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, iron, and zinc.
Almonds' daily need coverage for vitamin E is 158% more.
Sweet roll has 4 times more selenium than almonds. While sweet roll has 17µg of selenium, almonds have only 4.1µg.
The glycemic index of almonds is lower.

We used Sweet rolls, cinnamon, commercially prepared with raisins and Nuts, almonds types in this article.

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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.

Sweet roll

Almonds

Contains more SeleniumSelenium

+314.6%

Contains more MagnesiumMagnesium	+1488.2%
Contains more CalciumCalcium	+273.6%
Contains more PotassiumPotassium	+560.4%
Contains more IronIron	+131.9%
Contains more CopperCopper	+1071.6%
Contains more ZincZinc	+428.8%
Contains more PhosphorusPhosphorus	+532.9%
Contains less SodiumSodium	-99.7%
Contains more ManganeseManganese	+626.3%

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.

Sweet roll

Almonds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+58%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+63.6%

Contains more Vitamin EVitamin E	+1187.9%
Contains more Vitamin B2Vitamin B2	+329.4%
Contains more Vitamin B3Vitamin B3	+51.8%
Contains more Vitamin B5Vitamin B5	+16%
Contains more Vitamin B6Vitamin B6	+28%
Contains more CholineCholine	+26.2%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	1.99mg	25.63mg	158%
Copper	0.088mg	1.031mg	105%
Manganese	0.3mg	2.179mg	82%
Monounsaturated fat	4.797g	31.551g	67%
Vitamin B2	0.265mg	1.138mg	67%
Magnesium	17mg	270mg	60%
Phosphorus	76mg	481mg	58%
Fats	16.4g	49.93g	52%
Fiber	2.4g	12.5g	40%
Polyunsaturated fat	7.473g	12.329g	32%
Protein	6.2g	21.15g	30%
Iron	1.6mg	3.71mg	26%
Selenium	17µg	4.1µg	23%
Zinc	0.59mg	3.12mg	23%
Cholesterol	66mg	0mg	22%
Calcium	72mg	269mg	20%
Potassium	111mg	733mg	18%
Sodium	304mg	1mg	13%
Vitamin B1	0.324mg	0.205mg	10%
Carbs	50.9g	21.55g	10%
Calories	372kcal	579kcal	10%
Vitamin B3	2.384mg	3.618mg	8%
Vitamin A	62µg	0µg	7%
Folate	72µg	44µg	7%
Vitamin B12	0.14µg	0µg	6%
Vitamin K	4.4µg	0µg	4%
Saturated fat	3.079g	3.802g	3%
Vitamin B6	0.107mg	0.137mg	2%
Choline	41.3mg	52.1mg	2%
Vitamin C	2mg	0mg	2%
Vitamin B5	0.406mg	0.471mg	1%
Net carbs	48.5g	9.05g	N/A
Sugar	31.73g	4.35g	N/A
Starch		0.72g	0%
Trans fat		0.015g	N/A
Tryptophan	0.074mg	0.211mg	0%
Threonine	0.211mg	0.601mg	0%
Isoleucine	0.259mg	0.751mg	0%
Leucine	0.458mg	1.473mg	0%
Lysine	0.243mg	0.568mg	0%
Methionine	0.117mg	0.157mg	0%
Phenylalanine	0.3mg	1.132mg	0%
Valine	0.291mg	0.855mg	0%
Histidine	0.145mg	0.539mg	0%
Fructose		0.11g	0%
Omega-3 - DHA	0.004g	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