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Almond vs. Sun-dried tomato — In-Depth Nutrition Comparison

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What are the differences between Almond and Sun-dried tomato?

  • Almond is higher in Manganese, Copper, Vitamin B2, Phosphorus, Magnesium, Fiber, Calcium, and Zinc, yet Sun-dried tomato is higher in Vitamin C, and Potassium.
  • Sun-dried tomato's daily need coverage for Vitamin C is 113% more.
  • Almond has 6 times more Calcium than Sun-dried tomato. While Almond has 269mg of Calcium, Sun-dried tomato has only 47mg.

We used Nuts, almonds and Tomatoes, sun-dried, packed in oil, drained types in this article.

Infographic

Almond vs Sun-dried tomato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +472.3%
Contains more Iron +38.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +246%
Contains less Sodium -99.6%
Contains more Zinc +300%
Contains more Copper +118%
Contains more Manganese +367.6%
Contains more Selenium +36.7%
Contains more Potassium +113.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains more Calcium +472.3%
Contains more Iron +38.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +246%
Contains less Sodium -99.6%
Contains more Zinc +300%
Contains more Copper +118%
Contains more Manganese +367.6%
Contains more Selenium +36.7%
Contains more Potassium +113.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
5
:
Contains more Vitamin B2 +197.1%
Contains more Folate +91.3%
Contains more Vitamin A +64200%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +132.8%
Equal in Vitamin B1 - 0.193
Equal in Vitamin B3 - 3.63
Equal in Vitamin B5 - 0.479
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin B2 +197.1%
Contains more Folate +91.3%
Contains more Vitamin A +64200%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +132.8%
Equal in Vitamin B1 - 0.193
Equal in Vitamin B3 - 3.63
Equal in Vitamin B5 - 0.479

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +318%
Contains more Fats +254.6%
Contains more Water +1120.6%
Contains more Other +25%
Equal in Carbs - 23.33
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more Protein +318%
Contains more Fats +254.6%
Contains more Water +1120.6%
Contains more Other +25%
Equal in Carbs - 23.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +264.2%
Contains more Polyunsaturated fat +498.5%
Contains less Saturated Fat -50.2%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains more Monounsaturated Fat +264.2%
Contains more Polyunsaturated fat +498.5%
Contains less Saturated Fat -50.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Sun-dried tomato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Sun-dried tomato Opinion
Net carbs 9.05g 17.53g Sun-dried tomato
Protein 21.15g 5.06g Almond
Fats 49.93g 14.08g Almond
Carbs 21.55g 23.33g Sun-dried tomato
Calories 579kcal 213kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Sun-dried tomato
Fiber 12.5g 5.8g Almond
Calcium 269mg 47mg Almond
Iron 3.71mg 2.68mg Almond
Magnesium 270mg 81mg Almond
Phosphorus 481mg 139mg Almond
Potassium 733mg 1565mg Sun-dried tomato
Sodium 1mg 266mg Almond
Zinc 3.12mg 0.78mg Almond
Copper 1.031mg 0.473mg Almond
Manganese 2.179mg 0.466mg Almond
Selenium 4.1µg 3µg Almond
Vitamin A 2IU 1286IU Sun-dried tomato
Vitamin A RAE 0µg 64µg Sun-dried tomato
Vitamin E 25.63mg Almond
Vitamin C 0mg 101.8mg Sun-dried tomato
Vitamin B1 0.205mg 0.193mg Almond
Vitamin B2 1.138mg 0.383mg Almond
Vitamin B3 3.618mg 3.63mg Sun-dried tomato
Vitamin B5 0.471mg 0.479mg Sun-dried tomato
Vitamin B6 0.137mg 0.319mg Sun-dried tomato
Folate 44µg 23µg Almond
Tryptophan 0.211mg 0.037mg Almond
Threonine 0.601mg 0.128mg Almond
Isoleucine 0.751mg 0.121mg Almond
Leucine 1.473mg 0.185mg Almond
Lysine 0.568mg 0.186mg Almond
Methionine 0.157mg 0.044mg Almond
Phenylalanine 1.132mg 0.131mg Almond
Valine 0.855mg 0.13mg Almond
Histidine 0.539mg 0.077mg Almond
Trans Fat 0.015g 0g Sun-dried tomato
Saturated Fat 3.802g 1.893g Sun-dried tomato
Monounsaturated Fat 31.551g 8.663g Almond
Polyunsaturated fat 12.329g 2.06g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Sun-dried tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
142%
Almond
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Sun-dried tomato
Sun-dried tomato is lower in Saturated Fat (difference - 1.909g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 265mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.