Almonds vs. Roquefort — In-Depth Nutrition Comparison

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Significant differences between almonds and roquefort

Almonds have more copper, manganese, magnesium, fiber, vitamin B2, and iron; however, roquefort is richer in calcium and vitamin A.
Almonds cover your daily copper needs 111% more than roquefort.
Almonds contain less saturated fat.
Roquefort has a higher glycemic index. The glycemic index of roquefort is 27, while the glycemic index of almonds is 0.

Specific food types used in this comparison are Nuts, almonds and Cheese, roquefort.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Almonds

Roquefort

Contains more MagnesiumMagnesium	+800%
Contains more PotassiumPotassium	+705.5%
Contains more IronIron	+562.5%
Contains more CopperCopper	+2932.4%
Contains more ZincZinc	+50%
Contains more PhosphorusPhosphorus	+22.7%
Contains less SodiumSodium	-99.9%
Contains more ManganeseManganese	+7163.3%

Contains more CalciumCalcium	+146.1%
Contains more SeleniumSelenium	+253.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Almonds

Roquefort

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+412.5%
Contains more Vitamin B2Vitamin B2	+94.2%
Contains more Vitamin B3Vitamin B3	+392.9%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+267.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+11.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.124mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg		171%
Copper	1.031mg	0.034mg	111%
Manganese	2.179mg	0.03mg	93%
Sodium	1mg	1809mg	79%
Polyunsaturated fat	12.329g	1.32g	73%
Omega-6 (Linoleic acid)	12.32g		72%
Saturated fat	3.802g	19.263g	70%
Monounsaturated fat	31.551g	8.474g	58%
Magnesium	270mg	30mg	57%
Fiber	12.5g	0g	50%
Vitamin B2	1.138mg	0.586mg	42%
Calcium	269mg	662mg	39%
Iron	3.71mg	0.56mg	39%
Vitamin A	0µg	294µg	33%
Fats	49.93g	30.64g	30%
Cholesterol	0mg	90mg	30%
Vitamin B12	0µg	0.64µg	27%
Vitamin B5	0.471mg	1.731mg	25%
Potassium	733mg	91mg	19%
Selenium	4.1µg	14.5µg	19%
Vitamin B3	3.618mg	0.734mg	18%
Vitamin B1	0.205mg	0.04mg	14%
Phosphorus	481mg	392mg	13%
Calories	579kcal	369kcal	11%
Zinc	3.12mg	2.08mg	9%
Choline	52.1mg		9%
Carbs	21.55g	2g	7%
Protein	21.15g	21.54g	1%
Vitamin B6	0.137mg	0.124mg	1%
Folate	44µg	49µg	1%
Protein per 100 calories	3.7g	5.8g	N/A
Calories per 10 g protein	274kcal	171kcal	N/A
Weight per 100 calories	17g	27g	N/A
Unsaturated / Saturated Fat ratio	12	0.51	N/A
Net carbs	9.05g	2g	N/A
Sugar	4.35g		N/A
Starch	0.72g		0%
Trans fat	0.015g		N/A
Tryptophan	0.211mg	0.303mg	0%
Threonine	0.601mg	0.965mg	0%
Isoleucine	0.751mg	1.217mg	0%
Leucine	1.473mg	2.114mg	0%
Lysine	0.568mg	1.848mg	0%
Methionine	0.157mg	0.558mg	0%
Phenylalanine	1.132mg	1.023mg	0%
Valine	0.855mg	1.614mg	0%
Histidine	0.539mg	0.602mg	0%
Fructose	0.11g		0%
Omega-3 (ALA)	0.003g		0%
Omega-6 (Eicosadienoic acid)	0.002g		N/A