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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Cheddar Cheese source
Image of Almonds source

Calories and Carbs

calories

Both almonds and cheddar cheese are high in calories - almond has 579kcal of calories per 100 grams and cheddar cheese has 403kcal of calories.

dietary fiber

Almond is a 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 - 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 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

Almonds and cheddar cheese contain similar amounts of trans fat - almond has 0.02g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.

Vitamins

Vitamin A

Cheddar cheese is a 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 a excellent source of Vitamin E and it has 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.

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 - almond has 269mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.

iron

Almond is a excellent source of iron and it has 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 a excellent source of potassium and it has 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 has more beta-carotene than almond per 100 grams.

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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