Almonds vs. Pasta — In-Depth Nutrition Comparison
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A recap on differences between almonds and pasta
- Pasta has less copper, manganese, vitamin B2, magnesium, phosphorus, iron, calcium, zinc, and potassium.
- Almonds cover your daily copper needs 104% more than pasta.
- Pasta contains 45 times less calcium than almonds. Almonds contain 269mg of calcium, while pasta contains 6mg.
- Pasta has less saturated fat.
- The glycemic index of pasta is higher.
Food varieties used in this article are Nuts, almonds and Pasta, fresh-refrigerated, plain, cooked.
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.
| Contains more MagnesiumMagnesium | +1400% |
| Contains more CalciumCalcium | +4383.3% |
| Contains more PotassiumPotassium | +2954.2% |
| Contains more IronIron | +225.4% |
| Contains more CopperCopper | +1008.6% |
| Contains more ZincZinc | +457.1% |
| Contains more PhosphorusPhosphorus | +663.5% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +872.8% |
| 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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +658.7% |
| Contains more Vitamin B3Vitamin B3 | +264.7% |
| Contains more Vitamin B5Vitamin B5 | +157.4% |
| Contains more Vitamin B6Vitamin B6 | +302.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +45.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Copper | 1.031mg | 0.093mg | 104% |
| Manganese | 2.179mg | 0.224mg | 85% |
| Polyunsaturated fat | 12.329g | 0.429g | 79% |
| Monounsaturated fat | 31.551g | 0.124g | 79% |
| Vitamin B2 | 1.138mg | 0.15mg | 76% |
| Fats | 49.93g | 1.05g | 75% |
| Phosphorus | 481mg | 63mg | 60% |
| Magnesium | 270mg | 18mg | 60% |
| Fiber | 12.5g | 50% | |
| Iron | 3.71mg | 1.14mg | 32% |
| Protein | 21.15g | 5.15g | 32% |
| Calcium | 269mg | 6mg | 26% |
| Zinc | 3.12mg | 0.56mg | 23% |
| Calories | 579kcal | 131kcal | 22% |
| Potassium | 733mg | 24mg | 21% |
| Saturated fat | 3.802g | 0.15g | 17% |
| Vitamin B3 | 3.618mg | 0.992mg | 16% |
| Cholesterol | 0mg | 33mg | 11% |
| Choline | 52.1mg | 9% | |
| Vitamin B6 | 0.137mg | 0.034mg | 8% |
| Selenium | 4.1µg | 7% | |
| Vitamin B5 | 0.471mg | 0.183mg | 6% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Folate | 44µg | 64µg | 5% |
| Vitamin A | 0µg | 6µg | 1% |
| Carbs | 21.55g | 24.93g | 1% |
| Net carbs | 9.05g | 24.93g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 6mg | 0% |
| Vitamin B1 | 0.205mg | 0.209mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.065mg | 0% |
| Threonine | 0.601mg | 0.134mg | 0% |
| Isoleucine | 0.751mg | 0.197mg | 0% |
| Leucine | 1.473mg | 0.348mg | 0% |
| Lysine | 0.568mg | 0.097mg | 0% |
| Methionine | 0.157mg | 0.079mg | 0% |
| Phenylalanine | 1.132mg | 0.247mg | 0% |
| Valine | 0.855mg | 0.217mg | 0% |
| Histidine | 0.539mg | 0.103mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +310.7% |
| Contains more FatsFats | +4655.2% |
| Contains more OtherOther | +854.8% |
| Contains more CarbsCarbs | +15.7% |
| Contains more WaterWater | +1454.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +25344.4% |
| Contains more Poly. FatPolyunsaturated fat | +2773.9% |
| Contains less Sat. FatSaturated fat | -96.1% |
