Cheddar Cheese vs. Almonds
Nutrition comparison of Cheddar Cheese and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and almonds:
- Both almonds and cheddar cheese are high in calcium, calories and protein.
- Almond has more thiamin, riboflavin, niacin and Vitamin B6, however, cheddar cheese contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Cheddar cheese has 5.3 times less carbohydrates than almond.
- Cheddar cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and cheddar cheese are high in calories. Almond has 44% more calories than cheddar cheese - almond has 579 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, lighter in carbs and similar to almonds for fat. Cheddar cheese has a macronutrient ratio of 23:4:74 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Almonds | |
|---|---|---|
| Protein | 23% | 14% |
| Carbohydrates | 4% | 14% |
| Fat | 74% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has 5.3 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - almond has 12.5g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Almonds and cheddar cheese contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both almonds and cheddar cheese are high in protein. Cheddar cheese has a little more protein (8%) than almond by weight - almond has 21.2g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and almond has 80% less saturated fat than cheddar cheese - almond has 3.8g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
trans fat
Both almonds and cheddar cheese are low in trans fat - almond has 0.02g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.
cholesterol
Almond has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than almond - cheddar cheese has 337ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than almond - cheddar cheese has 24iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 35 times more Vitamin E than cheddar cheese - almond has 25.6mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Cheddar cheese and almonds contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and Vitamin B6, however, cheddar cheese contains more Vitamin B12. Both cheddar cheese and almonds contain significant amounts of pantothenic acid and folate.
| Cheddar Cheese | Almonds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.205 MG |
| Riboflavin | 0.428 MG | 1.138 MG |
| Niacin | 0.059 MG | 3.618 MG |
| Pantothenic acid | 0.41 MG | 0.471 MG |
| Vitamin B6 | 0.066 MG | 0.137 MG |
| Folate | 27 UG | 44 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both almonds and cheddar cheese are high in calcium. Cheddar cheese has 164% more calcium than almond - almond has 269mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Almond is an excellent source of iron and it has 25 times more iron than cheddar cheese - almond has 3.7mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Almond is an excellent source of potassium and it has 864% more potassium than cheddar cheese - almond has 733mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cheddar Cheese | Almonds | |
|---|---|---|
| beta-carotene | 85 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than almond per 100 grams.
| Cheddar Cheese | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.003 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Almonds | |
|---|---|---|
| other omega 6 | 0.007 G | 0.002 G |
| linoleic acid | 1.171 G | 12.324 G |
| Total | 1.178 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Almonds (Nuts, almonds) .
Cheddar Cheese g
()
|
Daily Values (%) |
Almonds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or cheddar cheese contain more calories in 100 grams?Both almonds and cheddar cheese are high in calories. Almond has 40% more calories than cheddar cheese - almond has 579 calories in 100g and cheddar cheese has 403 calories.
Does almonds or cheddar cheese contain more calcium?
Both almonds and cheddar cheese are high in calcium. Cheddar cheese has 160% more calcium than almond - almond has 269mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does almonds or cheddar cheese contain more iron?
Almond is an abundant source of iron and it has 25 times more iron than cheddar cheese - almond has 3.7mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.
Does almonds or cheddar cheese contain more potassium?
Almond is a rich source of potassium and it has 860% more potassium than cheddar cheese - almond has 733mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.