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Almond vs. Almond paste — In-Depth Nutrition Comparison

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Important differences between Almond and Almond paste

  • Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Magnesium, Phosphorus, Fiber, Iron, Zinc, and Vitamin B3 than Almond paste.
  • Almond's daily need coverage for Vitamin E is 81% more.
  • Almond contains 3 times more Vitamin B2 than Almond paste. Almond contains 1.138mg of Vitamin B2, while Almond paste contains 0.414mg.

The food varieties used in the comparison are Nuts, almonds and Nuts, almond paste.

Infographic

Almond vs Almond paste infographic
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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +56.4%
Contains more PotassiumPotassium +133.4%
Contains more IronIron +131.9%
Contains more CopperCopper +127.1%
Contains more ZincZinc +110.8%
Contains more PhosphorusPhosphorus +86.4%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +154.6%
~equal in Selenium ~4.2µg

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
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +89.3%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +174.9%
Contains more Vitamin B3Vitamin B3 +154.4%
Contains more Vitamin B5Vitamin B5 +316.8%
Contains more Vitamin B6Vitamin B6 +280.6%
Contains more CholineCholine +82.8%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +65.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
3
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
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Contains more ProteinProtein +135%
Contains more FatsFats +80%
Contains more OtherOther +116.1%
Contains more CarbsCarbs +121.9%
Contains more WaterWater +219.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
10% 68% 22%
Saturated Fat: Sat. Fat 2.629 g
Monounsaturated Fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 g
Contains more Mono. FatMonounsaturated Fat +75.2%
Contains more Poly. FatPolyunsaturated fat +111.8%
Contains less Sat. FatSaturated Fat -30.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Almond paste Opinion
Calories 579kcal 458kcal Almond
Protein 21.15g 9g Almond
Fats 49.93g 27.74g Almond
Vitamin C 0mg 0.1mg Almond paste
Net carbs 9.05g 43.01g Almond paste
Carbs 21.55g 47.81g Almond paste
Magnesium 270mg 130mg Almond
Calcium 269mg 172mg Almond
Potassium 733mg 314mg Almond
Iron 3.71mg 1.6mg Almond
Sugar 4.35g 36.25g Almond
Fiber 12.5g 4.8g Almond
Copper 1.031mg 0.454mg Almond
Zinc 3.12mg 1.48mg Almond
Starch 0.72g Almond
Phosphorus 481mg 258mg Almond
Sodium 1mg 9mg Almond
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 13.54mg Almond
Manganese 2.179mg 0.856mg Almond
Selenium 4.1µg 4.2µg Almond paste
Vitamin B1 0.205mg 0.082mg Almond
Vitamin B2 1.138mg 0.414mg Almond
Vitamin B3 3.618mg 1.422mg Almond
Vitamin B5 0.471mg 0.113mg Almond
Vitamin B6 0.137mg 0.036mg Almond
Folate 44µg 73µg Almond paste
Trans Fat 0.015g Almond paste
Choline 52.1mg 28.5mg Almond
Saturated Fat 3.802g 2.629g Almond paste
Monounsaturated Fat 31.551g 18.012g Almond
Polyunsaturated fat 12.329g 5.821g Almond
Tryptophan 0.211mg Almond
Threonine 0.601mg Almond
Isoleucine 0.751mg Almond
Leucine 1.473mg Almond
Lysine 0.568mg Almond
Methionine 0.157mg Almond
Phenylalanine 1.132mg Almond
Valine 0.855mg Almond
Histidine 0.539mg Almond
Fructose 0.11g Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Almond paste
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almond
38%
Almond paste
Minerals Daily Need Coverage Score
142%
Almond
67%
Almond paste

Comparison summary

Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 1.173g)
Which food is lower in glycemic index?
Almond paste
Almond paste is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond paste
Almond paste is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 31.9g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.