Almonds vs Cheese: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Cheese is generally healthier
Cheese comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (402 vs 579), more protein (23g vs 21g), less sugar (0.7g vs 4.4g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Cheese
402 kcal
More Protein
Cheese
23g
More Fiber
Almonds
12.5g
Less Sugar
Cheese
0.7g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Almonds
Cheese
Diet Compatibility
Almonds
Cheese
When to Choose Almonds
- ✓More fiber (12.5g vs 0g)
- ✓Lower sodium (1mg vs 714mg)
Common Uses
When to Choose Cheese
- ✓Lower in calories (402 vs 579)
- ✓Higher in protein (23g vs 21g)
- ✓Lower in carbs (3.4g vs 22g)
- ✓Less sugar (0.7g vs 4.4g)
Common Uses
Almonds vs Cheese: Nutritional Analysis
Almonds is more calorie-dense at 579 calories per 100g compared to 402 for Cheese, a difference of 177 calories. On the protein front, Cheese delivers more with 23g per 100g versus 21g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Almonds and Cheese tell different nutritional stories. Almonds provides 22g of carbohydrates, 50g of fat, and 12.5g of fiber per 100g, while Cheese contains 3.4g carbs, 33g fat, and 0g fiber. The higher fiber content in Almonds supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Almonds contains 4.4g while Cheese has 0.7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Cheese is the lower-calorie choice at 402 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Cheese provides more protein (23g/100g), supporting muscle repair and growth.
- For sustained energy: Almonds offers more fiber (12.5g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Almonds or Cheese?
Almonds has more calories with 579 kcal per 100g, compared to Cheese with 402 kcal. That's a difference of 177 calories per 100g serving.
Is Almonds healthier than Cheese?
Based on our nutritional analysis, Cheese is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Cheese has 402 calories, 23g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Almonds and Cheese?
Cheese has more protein with 23g per 100g, compared to Almonds with 21g. Cheese provides 2.0g more protein per 100g serving.
Which is better for weight loss, Almonds or Cheese?
For weight loss, Cheese is the better choice with only 402 calories per 100g compared to 579 calories in Almonds. Almonds also offers 12.5g of fiber per 100g, which helps you feel fuller longer.
Does Almonds or Cheese have fewer carbs?
Cheese has fewer carbs with 3.4g per 100g, compared to Almonds with 22g. If you're following a low-carb diet, Cheese is the better option with 18.6g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.