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  6. Chocolate vs. Almonds

Chocolate vs. Almonds — In-Depth Nutrition Comparison

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Summary of differences between chocolate and almonds

  • Chocolate has more iron, while almonds have more vitamin E, vitamin B2, phosphorus, manganese, magnesium, fiber, calcium, and vitamin B3.
  • Almonds cover your daily need for vitamin E, 167% more than chocolate.
  • Chocolate contains 5 times more saturated fat than almonds. While chocolate contains 18.519g of saturated fat, almonds contain only 3.802g.
  • 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 Chocolate, dark, 45- 59% cacao solids and Nuts, almonds.

Infographic

Chocolate 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.
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%
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 IronIron +116.2%
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%
~equal in Copper ~1.031mg

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% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 -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
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
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
Contains more SucroseSucrose +1070.9%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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