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Almond vs. Sugar — In-Depth Nutrition Comparison

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What are the main differences between Almond and Sugar?

  • Sugar has less Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Iron, Zinc, and Calcium than Almond.
  • Almond's daily need coverage for Vitamin E is 171% higher.

We used Nuts, almonds and Sugars, granulated types in this comparison.

Infographic

Almond vs Sugar 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
Almond
9
:
0
Sugar
Sugar
Contains more Calcium +26800%
Contains more Iron +7320%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +36550%
Contains more Zinc +31100%
Contains more Copper +14628.6%
Contains more Manganese +54375%
Contains more Selenium +583.3%
Equal in Sodium - 1
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Contains more Calcium +26800%
Contains more Iron +7320%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +36550%
Contains more Zinc +31100%
Contains more Copper +14628.6%
Contains more Manganese +54375%
Contains more Selenium +583.3%
Equal in Sodium - 1

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
Almond
8
:
0
Sugar
Sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +5889.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Almond
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%
Sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +5889.5%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Sugar
Sugar
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +21950%
Contains more Other +∞%
Contains more Carbs +363.9%
Almond
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
Sugar
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +21950%
Contains more Other +∞%
Contains more Carbs +363.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
5
:
1
Sugar
Sugar
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +2426.6%
Almond
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
Sugar
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +2426.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Sugar
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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond Sugar Opinion
Net carbs 9.05g 99.98g Sugar
Protein 21.15g 0g Almond
Fats 49.93g 0g Almond
Carbs 21.55g 99.98g Sugar
Calories 579kcal 387kcal Almond
Starch 0.72g Almond
Fructose 0.11g 0g Almond
Sugar 4.35g 99.8g Almond
Fiber 12.5g 0g Almond
Calcium 269mg 1mg Almond
Iron 3.71mg 0.05mg Almond
Magnesium 270mg 0mg Almond
Phosphorus 481mg 0mg Almond
Potassium 733mg 2mg Almond
Sodium 1mg 1mg
Zinc 3.12mg 0.01mg Almond
Copper 1.031mg 0.007mg Almond
Manganese 2.179mg 0.004mg Almond
Selenium 4.1µg 0.6µg Almond
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 0mg Almond
Vitamin B1 0.205mg 0mg Almond
Vitamin B2 1.138mg 0.019mg Almond
Vitamin B3 3.618mg 0mg Almond
Vitamin B5 0.471mg 0mg Almond
Vitamin B6 0.137mg 0mg Almond
Folate 44µg 0µg 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
Trans Fat 0.015g Sugar
Saturated Fat 3.802g 0g Sugar
Monounsaturated Fat 31.551g 0g Almond
Polyunsaturated fat 12.329g 0g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
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 Sugar
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
82%
Almond
0%
Sugar
Minerals Daily Need Coverage Score
142%
Almond
1%
Sugar

Comparison summary

Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 3.802g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $2.3)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 95.45g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 65)
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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.