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Almonds vs. Grapefruit — In-Depth Nutrition Comparison

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Summary of differences between almonds and grapefruit

  • Almonds have more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, and zinc, while grapefruit has more vitamin C.
  • Almonds cover your daily need for vitamin E, 170% more than grapefruit.
  • Almonds contain 99 times more manganese than grapefruit. While almonds contain 2.179mg of manganese, grapefruit contains only 0.022mg.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of grapefruit is 25.

These are the specific foods used in this comparison Nuts, almonds and Grapefruit, raw, pink and red, all areas.

Infographic

Almonds vs Grapefruit 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.
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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +2900%
Contains more CalciumCalcium +1122.7%
Contains more PotassiumPotassium +443%
Contains more IronIron +4537.5%
Contains more CopperCopper +3121.9%
Contains more ZincZinc +4357.1%
Contains more PhosphorusPhosphorus +2572.2%
Contains more ManganeseManganese +9804.5%
Contains more SeleniumSelenium +4000%
Contains less SodiumSodium -100%

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.
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% 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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin EVitamin E +19615.4%
Contains more Vitamin B1Vitamin B1 +376.7%
Contains more Vitamin B2Vitamin B2 +3571%
Contains more Vitamin B3Vitamin B3 +1673.5%
Contains more Vitamin B5Vitamin B5 +79.8%
Contains more Vitamin B6Vitamin B6 +158.5%
Contains more FolateFolate +238.5%
Contains more CholineCholine +576.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +2646.8%
Contains more FatsFats +35564.3%
Contains more CarbsCarbs +102.2%
Contains more OtherOther +700%
Contains more WaterWater +1896.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +157655%
Contains more Poly. FatPolyunsaturated fat +34147.2%
Contains less Sat. FatSaturated fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +12.5%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +847.1%
Contains more FructoseFructose +1509.1%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Grapefruit DV% diff.
Vitamin E 25.63mg 0.13mg 170%
Copper 1.031mg 0.032mg 111%
Manganese 2.179mg 0.022mg 94%
Vitamin B2 1.138mg 0.031mg 85%
Polyunsaturated fat 12.329g 0.036g 82%
Monounsaturated fat 31.551g 0.02g 79%
Fats 49.93g 0.14g 77%
Phosphorus 481mg 18mg 66%
Magnesium 270mg 9mg 62%
Iron 3.71mg 0.08mg 45%
Fiber 12.5g 1.6g 44%
Protein 21.15g 0.77g 41%
Vitamin C 0mg 31.2mg 35%
Zinc 3.12mg 0.07mg 28%
Calories 579kcal 42kcal 27%
Calcium 269mg 22mg 25%
Vitamin B3 3.618mg 0.204mg 21%
Potassium 733mg 135mg 18%
Saturated fat 3.802g 0.021g 17%
Vitamin B1 0.205mg 0.043mg 14%
Folate 44µg 13µg 8%
Choline 52.1mg 7.7mg 8%
Selenium 4.1µg 0.1µg 7%
Vitamin A 0µg 58µg 6%
Vitamin B6 0.137mg 0.053mg 6%
Carbs 21.55g 10.66g 4%
Vitamin B5 0.471mg 0.262mg 4%
Fructose 0.11g 1.77g 2%
Net carbs 9.05g 9.06g N/A
Sugar 4.35g 6.89g N/A
Starch 0.72g 0g 0%
Sodium 1mg 0mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.008mg 0%
Threonine 0.601mg 0.013mg 0%
Isoleucine 0.751mg 0.008mg 0%
Leucine 1.473mg 0.015mg 0%
Lysine 0.568mg 0.019mg 0%
Methionine 0.157mg 0.007mg 0%
Phenylalanine 1.132mg 0.013mg 0%
Valine 0.855mg 0.015mg 0%
Histidine 0.539mg 0.008mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Grapefruit
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%
Almonds
15%
Grapefruit
Minerals Daily Need Coverage Score
142%
Almonds
5%
Grapefruit

Comparison summary

Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 3.781g)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $2.1)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 2.54g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.