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Almonds vs. Chocolate — In-Depth Nutrition Comparison

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Summary of differences between almonds and chocolate

  • Almonds have more vitamin E, vitamin B2, phosphorus, manganese, magnesium, fiber, calcium, and vitamin B3, while chocolate has more iron.
  • Almonds cover your daily need for vitamin E, 167% more than chocolate.
  • Almonds contain 23 times more vitamin B2 than chocolate. While almonds contain 1.138mg of vitamin B2, chocolate contains only 0.05mg.
  • The amount of saturated fat in almonds is lower.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of chocolate is 23.

These are the specific foods used in this comparison Nuts, almonds and Chocolate, dark, 45- 59% cacao solids.

Infographic

Almonds vs Chocolate 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more MagnesiumMagnesium +84.9%
Contains more CalciumCalcium +380.4%
Contains more PotassiumPotassium +31.1%
Contains more ZincZinc +55.2%
Contains more PhosphorusPhosphorus +133.5%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +53.6%
Contains more SeleniumSelenium +36.7%
Contains more IronIron +116.2%
~equal in Copper ~1.028mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
Contains more Vitamin EVitamin E +4646.3%
Contains more Vitamin B1Vitamin B1 +720%
Contains more Vitamin B2Vitamin B2 +2176%
Contains more Vitamin B3Vitamin B3 +399%
Contains more Vitamin B5Vitamin B5 +58.6%
Contains more Vitamin B6Vitamin B6 +226.2%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Almonds Chocolate DV% diff.
Vitamin E 25.63mg 0.54mg 167%
Vitamin B2 1.138mg 0.05mg 84%
Polyunsaturated fat 12.329g 1.092g 75%
Saturated fat 3.802g 18.519g 67%
Monounsaturated fat 31.551g 9.54g 55%
Iron 3.71mg 8.02mg 54%
Phosphorus 481mg 206mg 39%
Protein 21.15g 4.88g 33%
Manganese 2.179mg 1.419mg 33%
Magnesium 270mg 146mg 30%
Fats 49.93g 31.28g 29%
Fiber 12.5g 7g 22%
Calcium 269mg 56mg 21%
Vitamin B3 3.618mg 0.725mg 18%
Vitamin B1 0.205mg 0.025mg 15%
Carbs 21.55g 61.17g 13%
Folate 44µg 11%
Caffeine 0mg 43mg 11%
Zinc 3.12mg 2.01mg 10%
Vitamin B12 0µg 0.23µg 10%
Choline 52.1mg 9%
Vitamin B6 0.137mg 0.042mg 7%
Vitamin K 0µg 8.1µg 7%
Potassium 733mg 559mg 5%
Cholesterol 0mg 8mg 3%
Vitamin B5 0.471mg 0.297mg 3%
Calories 579kcal 546kcal 2%
Selenium 4.1µg 3µg 2%
Sodium 1mg 24mg 1%
Protein per 100 calories 3.7g 0.89g N/A
Calories per 10 g protein 274kcal 1119kcal N/A
Weight per 100 calories 17g 18g N/A
Unsaturated / Saturated Fat ratio 12 0.57 N/A
Net carbs 9.05g 54.17g N/A
Sugar 4.35g 47.9g N/A
Copper 1.031mg 1.028mg 0%
Starch 0.72g 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.015g 0.112g 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%
Fructose 0.11g 0g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.003g 0.085g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.001g N/A
Omega-6 - Linoleic acid 12.32g 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +333.4%
Contains more FatsFats +59.6%
Contains more WaterWater +354.6%
Contains more OtherOther +74.1%
Contains more CarbsCarbs +183.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Mono. FatMonounsaturated fat +230.7%
Contains more Poly. FatPolyunsaturated fat +1029%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +1070.9%
Contains more LactoseLactose +∞%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.