White bread vs. Almonds — In-Depth Nutrition Comparison
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Significant differences between white bread and almonds
- White bread has more selenium and vitamin B1; however, almonds are richer in vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, and zinc.
- Almonds cover your daily vitamin E needs 169% more than white bread.
- Almonds have 5 times less selenium than white bread. White bread has 22µg of selenium, while almonds have 4.1µg.
- White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of almonds is 0.
Specific food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Nuts, almonds.
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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.
| Contains more SeleniumSelenium | +436.6% |
| Contains more MagnesiumMagnesium | +1073.9% |
| Contains more CalciumCalcium | +86.8% |
| Contains more PotassiumPotassium | +481.7% |
| Contains more CopperCopper | +920.8% |
| Contains more ZincZinc | +321.6% |
| Contains more PhosphorusPhosphorus | +390.8% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +306.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +160% |
| Contains more Vitamin B3Vitamin B3 | +32.1% |
| Contains more Vitamin B5Vitamin B5 | +13.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +152.3% |
| Contains more Vitamin EVitamin E | +11550% |
| Contains more Vitamin B2Vitamin B2 | +368.3% |
| Contains more Vitamin B6Vitamin B6 | +57.5% |
| Contains more CholineCholine | +256.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.22mg | 25.63mg | 169% |
| Copper | 0.101mg | 1.031mg | 103% |
| Monounsaturated fat | 0.599g | 31.551g | 77% |
| Polyunsaturated fat | 1.602g | 12.329g | 72% |
| Fats | 3.33g | 49.93g | 72% |
| Manganese | 0.536mg | 2.179mg | 71% |
| Vitamin B2 | 0.243mg | 1.138mg | 69% |
| Magnesium | 23mg | 270mg | 59% |
| Phosphorus | 98mg | 481mg | 55% |
| Fiber | 2.7g | 12.5g | 39% |
| Selenium | 22µg | 4.1µg | 33% |
| Vitamin B1 | 0.533mg | 0.205mg | 27% |
| Protein | 8.85g | 21.15g | 25% |
| Zinc | 0.74mg | 3.12mg | 22% |
| Sodium | 490mg | 1mg | 21% |
| Potassium | 126mg | 733mg | 18% |
| Folate | 111µg | 44µg | 17% |
| Calories | 266kcal | 579kcal | 16% |
| Starch | 37.17g | 0.72g | 15% |
| Saturated fat | 0.698g | 3.802g | 14% |
| Calcium | 144mg | 269mg | 13% |
| Carbs | 49.42g | 21.55g | 9% |
| Choline | 14.6mg | 52.1mg | 7% |
| Vitamin B3 | 4.78mg | 3.618mg | 7% |
| Vitamin B6 | 0.087mg | 0.137mg | 4% |
| Fructose | 2.43g | 0.11g | 3% |
| Vitamin B5 | 0.536mg | 0.471mg | 1% |
| Iron | 3.61mg | 3.71mg | 1% |
| Net carbs | 46.72g | 9.05g | N/A |
| Sugar | 5.67g | 4.35g | N/A |
| Vitamin K | 0.2µg | 0µg | 0% |
| Trans fat | 0.027g | 0.015g | N/A |
| Tryptophan | 0.211mg | 0% | |
| Threonine | 0.601mg | 0% | |
| Isoleucine | 0.751mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.568mg | 0% | |
| Methionine | 0.157mg | 0% | |
| Phenylalanine | 1.132mg | 0% | |
| Valine | 0.855mg | 0% | |
| Histidine | 0.539mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | 0.003g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
| Contains more CarbsCarbs | +129.3% |
| Contains more WaterWater | +725.9% |
| Contains more ProteinProtein | +139% |
| Contains more FatsFats | +1399.4% |
| Contains more OtherOther | +49.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | -81.6% |
| Contains more Mono. FatMonounsaturated fat | +5167.3% |
| Contains more Poly. FatPolyunsaturated fat | +669.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
| Contains more StarchStarch | +5062.5% |
| Contains more GlucoseGlucose | +823.5% |
| Contains more FructoseFructose | +2109.1% |
| Contains more MaltoseMaltose | +4075% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
