Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Almond vs. Tuna — In-Depth Nutrition Comparison

Compare

Important differences between Almond and Tuna

  • Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Magnesium, and Fiber, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B12, and Vitamin B6.
  • Tuna's daily need coverage for Selenium is 189% more.

The food varieties used in the comparison are Nuts, almonds and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Almond vs Tuna 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.
Almond
9
:
1
Tuna
Contains more Calcium +6625%
Contains more Iron +303.3%
Contains more Magnesium +542.9%
Contains more Phosphorus +44.4%
Contains more Potassium +39.1%
Contains less Sodium -98.1%
Contains more Zinc +593.3%
Contains more Copper +2297.7%
Contains more Manganese +16661.5%
Contains more Selenium +2539%
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 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +6625%
Contains more Iron +303.3%
Contains more Magnesium +542.9%
Contains more Phosphorus +44.4%
Contains more Potassium +39.1%
Contains less Sodium -98.1%
Contains more Zinc +593.3%
Contains more Copper +2297.7%
Contains more Manganese +16661.5%
Contains more Selenium +2539%

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
:
6
Tuna
Contains more Vitamin E +8737.9%
Contains more Vitamin B1 +53%
Contains more Vitamin B2 +730.7%
Contains more Vitamin B5 +41%
Contains more Folate +2100%
Contains more Vitamin A +3150%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +510%
Contains more Vitamin B6 +657.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
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 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin E +8737.9%
Contains more Vitamin B1 +53%
Contains more Vitamin B2 +730.7%
Contains more Vitamin B5 +41%
Contains more Folate +2100%
Contains more Vitamin A +3150%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +510%
Contains more Vitamin B6 +657.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
3
:
2
Tuna
Contains more Fats +8362.7%
Contains more Carbs +∞%
Contains more Other +131.3%
Contains more Protein +37.8%
Contains more Water +1464.2%
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
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +8362.7%
Contains more Carbs +∞%
Contains more Other +131.3%
Contains more Protein +37.8%
Contains more Water +1464.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
1
Tuna
Contains more Monounsaturated Fat +22763%
Contains more Polyunsaturated fat +6945.1%
Contains less Saturated Fat -94.6%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +22763%
Contains more Polyunsaturated fat +6945.1%
Contains less Saturated Fat -94.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Tuna Opinion
Net carbs 9.05g 0g Almond
Protein 21.15g 29.15g Tuna
Fats 49.93g 0.59g Almond
Carbs 21.55g 0g Almond
Calories 579kcal 130kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 0g Tuna
Fiber 12.5g 0g Almond
Calcium 269mg 4mg Almond
Iron 3.71mg 0.92mg Almond
Magnesium 270mg 42mg Almond
Phosphorus 481mg 333mg Almond
Potassium 733mg 527mg Almond
Sodium 1mg 54mg Almond
Zinc 3.12mg 0.45mg Almond
Copper 1.031mg 0.043mg Almond
Manganese 2.179mg 0.013mg Almond
Selenium 4.1µg 108.2µg Tuna
Vitamin A 2IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 25.63mg 0.29mg Almond
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin B1 0.205mg 0.134mg Almond
Vitamin B2 1.138mg 0.137mg Almond
Vitamin B3 3.618mg 22.07mg Tuna
Vitamin B5 0.471mg 0.334mg Almond
Vitamin B6 0.137mg 1.038mg Tuna
Folate 44µg 2µg Almond
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0µg 0.1µg Tuna
Tryptophan 0.211mg 0.313mg Tuna
Threonine 0.601mg 1.224mg Tuna
Isoleucine 0.751mg 1.287mg Tuna
Leucine 1.473mg 2.27mg Tuna
Lysine 0.568mg 2.565mg Tuna
Methionine 0.157mg 0.827mg Tuna
Phenylalanine 1.132mg 1.091mg Almond
Valine 0.855mg 1.438mg Tuna
Histidine 0.539mg 0.822mg Tuna
Cholesterol 0mg 47mg Almond
Trans Fat 0.015g 0.02g Almond
Saturated Fat 3.802g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 31.551g 0.138g Almond
Polyunsaturated fat 12.329g 0.175g Almond
Omega-6 - Eicosadienoic acid 0.002g 0.002g
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 Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
92%
Tuna
Minerals Daily Need Coverage Score
142%
Almond
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.597g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.