Cheese vs. Almonds
Nutrition comparison of Cheese and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and almonds:
- Both almonds and cheese are high in calcium, calories and protein.
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cheese contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Cheese has signficantly less carbohydrates than almond.
- Cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and cheese are high in calories. Almond has 51% more calories than cheese - almond has 579 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, lighter in carbs and similar to almonds for fat. Cheese has a macronutrient ratio of 25:0:75 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Almonds | |
|---|---|---|
| Protein | 25% | 14% |
| Carbohydrates | ~ | 14% |
| Fat | 75% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than cheese - almond has 12.5g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than almond - almond has 4.4g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both almonds and cheese are high in protein. Cheese has 11% more protein than almond - almond has 21.2g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and almond has 76% less saturated fat than cheese - almond has 3.8g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Both almonds and cheese are low in trans fat - almond has 0.02g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Almond has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than almond - cheese has 174ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than almond - cheese has 21iu 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 101 times more Vitamin E than cheese - almond has 25.6mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Cheese and almonds contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cheese contains more Vitamin B12. Both cheese and almonds contain significant amounts of pantothenic acid.
| Cheese | Almonds | |
|---|---|---|
| Thiamin | 0.023 MG | 0.205 MG |
| Riboflavin | 0.318 MG | 1.138 MG |
| Niacin | 0.114 MG | 3.618 MG |
| Pantothenic acid | 0.249 MG | 0.471 MG |
| Vitamin B6 | 0.061 MG | 0.137 MG |
| Folate | 13 UG | 44 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both almonds and cheese are high in calcium. Cheese has 145% more calcium than almond - almond has 269mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Almond is an excellent source of iron and it has 529% more iron than cheese - almond has 3.7mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Almond is an excellent source of potassium and it has 762% more potassium than cheese - almond has 733mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than almond per 100 grams.
| Cheese | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.003 G |
| Total | 0.332 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than cheese per 100 grams.
| Cheese | Almonds | |
|---|---|---|
| linoleic acid | 0.532 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.532 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.
Cheese g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 cheese contain more calories in 100 grams?Both almonds and cheese are high in calories. Almond has 50% more calories than cheese - almond has 579 calories in 100g and cheese has 384 calories.
Does almonds or cheese contain more calcium?
Both almonds and cheese are high in calcium. Cheese has 150% more calcium than almond - almond has 269mg of calcium in 100 grams and cheese has 659mg of calcium.
Does almonds or cheese contain more iron?
Almond is an abundant source of iron and it has 530% more iron than cheese - almond has 3.7mg of iron in 100 grams and cheese has 0.59mg of iron.
Does almonds or cheese contain more potassium?
Almond is a rich source of potassium and it has 760% more potassium than cheese - almond has 733mg of potassium in 100 grams and cheese has 85mg of potassium.