Almonds vs. Fruit salad — In-Depth Nutrition Comparison

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The main differences between almonds and fruit salad

Fruit salad contains less copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, calcium, and vitamin B3 than almonds.
Daily need coverage for copper for almonds is 109% higher.
Fruit salad has 81 times less vitamin B2 than almonds. Almonds have 1.138mg of vitamin B2, while fruit salad has 0.014mg.
Fruit salad has a higher glycemic index than almonds.

Food types used in this article are Nuts, almonds and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

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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.

Almonds

Fruit salad

Contains more MagnesiumMagnesium	+3275%
Contains more CalciumCalcium	+2345.5%
Contains more PotassiumPotassium	+531.9%
Contains more IronIron	+1384%
Contains more CopperCopper	+1962%
Contains more ZincZinc	+2128.6%
Contains more PhosphorusPhosphorus	+3335.7%
Contains less SodiumSodium	-80%
Contains more ManganeseManganese	+1343%
Contains more SeleniumSelenium	+∞%

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.

Almonds

Fruit salad

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1763.6%
Contains more Vitamin B2Vitamin B2	+8028.6%
Contains more Vitamin B3Vitamin B3	+916.3%
Contains more Vitamin B5Vitamin B5	+788.7%
Contains more Vitamin B6Vitamin B6	+407.4%
Contains more FolateFolate	+1366.7%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg		171%
Copper	1.031mg	0.05mg	109%
Manganese	2.179mg	0.151mg	88%
Vitamin B2	1.138mg	0.014mg	86%
Polyunsaturated fat	12.329g	0.011g	82%
Monounsaturated fat	31.551g	0.005g	79%
Fats	49.93g	0.03g	77%
Phosphorus	481mg	14mg	67%
Magnesium	270mg	8mg	62%
Fiber	12.5g	1g	46%
Iron	3.71mg	0.25mg	43%
Protein	21.15g	0.51g	41%
Zinc	3.12mg	0.14mg	27%
Calories	579kcal	50kcal	26%
Calcium	269mg	11mg	26%
Vitamin B3	3.618mg	0.356mg	20%
Potassium	733mg	116mg	18%
Saturated fat	3.802g	0.004g	17%
Vitamin B1	0.205mg	0.011mg	16%
Folate	44µg	3µg	10%
Choline	52.1mg		9%
Vitamin B5	0.471mg	0.053mg	8%
Vitamin B6	0.137mg	0.027mg	8%
Selenium	4.1µg		7%
Vitamin C	0mg	3.3mg	4%
Vitamin A	0µg	30µg	3%
Carbs	21.55g	13.05g	3%
Net carbs	9.05g	12.05g	N/A
Sugar	4.35g		N/A
Starch	0.72g		0%
Sodium	1mg	5mg	0%
Trans fat	0.015g	0g	N/A
Tryptophan	0.211mg		0%
Threonine	0.601mg		0%
Isoleucine	0.751mg		0%
Leucine	1.473mg		0%
Lysine	0.568mg		0%
Methionine	0.157mg		0%
Phenylalanine	1.132mg		0%
Valine	0.855mg		0%
Histidine	0.539mg		0%
Fructose	0.11g		0%
Omega-3 - ALA	0.003g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	12.32g		N/A