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Almonds vs. Sugar — In-Depth Nutrition Comparison

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What are the main differences between Almonds and Sugar?

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

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

Infographic

Almonds 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.
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%
Sugar
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +26800%
Contains more PotassiumPotassium +36550%
Contains more IronIron +7320%
Contains more CopperCopper +14628.6%
Contains more ZincZinc +31100%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +54375%
Contains more SeleniumSelenium +583.3%
~equal in Sodium ~1mg

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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Sugar
0
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% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +5889.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~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
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +21950%
Contains more OtherOther +∞%
Contains more CarbsCarbs +363.9%

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
Sugar
1
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 StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +2426.6%
~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 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 Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Almonds Sugar Opinion
Calories 579kcal 387kcal Almonds
Protein 21.15g 0g Almonds
Fats 49.93g 0g Almonds
Net carbs 9.05g 99.98g Sugar
Carbs 21.55g 99.98g Sugar
Magnesium 270mg 0mg Almonds
Calcium 269mg 1mg Almonds
Potassium 733mg 2mg Almonds
Iron 3.71mg 0.05mg Almonds
Sugar 4.35g 99.8g Almonds
Fiber 12.5g 0g Almonds
Copper 1.031mg 0.007mg Almonds
Zinc 3.12mg 0.01mg Almonds
Starch 0.72g Almonds
Phosphorus 481mg 0mg Almonds
Sodium 1mg 1mg
Vitamin A 2IU 0IU Almonds
Vitamin E 25.63mg 0mg Almonds
Manganese 2.179mg 0.004mg Almonds
Selenium 4.1µg 0.6µg Almonds
Vitamin B1 0.205mg 0mg Almonds
Vitamin B2 1.138mg 0.019mg Almonds
Vitamin B3 3.618mg 0mg Almonds
Vitamin B5 0.471mg 0mg Almonds
Vitamin B6 0.137mg 0mg Almonds
Folate 44µg 0µg Almonds
Trans Fat 0.015g Sugar
Choline 52.1mg 0mg Almonds
Saturated Fat 3.802g 0g Sugar
Monounsaturated Fat 31.551g 0g Almonds
Polyunsaturated fat 12.329g 0g Almonds
Tryptophan 0.211mg Almonds
Threonine 0.601mg Almonds
Isoleucine 0.751mg Almonds
Leucine 1.473mg Almonds
Lysine 0.568mg Almonds
Methionine 0.157mg Almonds
Phenylalanine 1.132mg Almonds
Valine 0.855mg Almonds
Histidine 0.539mg Almonds
Fructose 0.11g 0g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Sugar
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
0%
Sugar
Minerals Daily Need Coverage Score
142%
Almonds
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?
Almonds
Almonds is lower in Sugar (difference - 95.45g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 65)
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)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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. 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.