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.
Detailed nutritional comparison of cheddar cheese and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Cheddar Cheese src
Image of Almonds src

Here's an infographic summarizing the nutritional differences between cheddar cheese and almonds. marks particularly rich nutrients.


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) .

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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.