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  6. Almonds vs. Sun-dried tomato

Almonds vs. Sun-dried tomato — In-Depth Nutrition Comparison

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What are the differences between almonds and sun-dried tomato?

  • Almonds are higher in manganese, copper, vitamin B2, phosphorus, magnesium, fiber, and calcium, yet sun-dried tomato is higher in vitamin C, vitamin A, and potassium.
  • Sun-dried tomato's daily need coverage for vitamin C is 113% more.
  • Almonds have 6 times more calcium than sun-dried tomato. While almonds have 269mg of calcium, sun-dried tomato has only 47mg.
  • The glycemic index of almonds is lower.

We used Nuts, almonds and Tomatoes, sun-dried, packed in oil, drained types in this article.

Infographic

Almonds vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +472.3%
Contains more IronIron +38.4%
Contains more CopperCopper +118%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +246%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +367.6%
Contains more SeleniumSelenium +36.7%
Contains more PotassiumPotassium +113.5%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +197.1%
Contains more FolateFolate +91.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +132.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.193mg
~equal in Vitamin B3 ~3.63mg
~equal in Vitamin B5 ~0.479mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Sun-dried tomato DV% diff.
Vitamin E 25.63mg 171%
Vitamin C 0mg 101.8mg 113%
Manganese 2.179mg 0.466mg 74%
Polyunsaturated fat 12.329g 2.06g 68%
Copper 1.031mg 0.473mg 62%
Vitamin B2 1.138mg 0.383mg 58%
Monounsaturated fat 31.551g 8.663g 57%
Fats 49.93g 14.08g 55%
Phosphorus 481mg 139mg 49%
Magnesium 270mg 81mg 45%
Protein 21.15g 5.06g 32%
Fiber 12.5g 5.8g 27%
Potassium 733mg 1565mg 24%
Calcium 269mg 47mg 22%
Zinc 3.12mg 0.78mg 21%
Calories 579kcal 213kcal 18%
Vitamin B6 0.137mg 0.319mg 14%
Iron 3.71mg 2.68mg 13%
Sodium 1mg 266mg 12%
Saturated fat 3.802g 1.893g 9%
Choline 52.1mg 9%
Vitamin A 0µg 64µg 7%
Folate 44µg 23µg 5%
Selenium 4.1µg 3µg 2%
Carbs 21.55g 23.33g 1%
Vitamin B1 0.205mg 0.193mg 1%
Net carbs 9.05g 17.53g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Vitamin B3 3.618mg 3.63mg 0%
Vitamin B5 0.471mg 0.479mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.037mg 0%
Threonine 0.601mg 0.128mg 0%
Isoleucine 0.751mg 0.121mg 0%
Leucine 1.473mg 0.185mg 0%
Lysine 0.568mg 0.186mg 0%
Methionine 0.157mg 0.044mg 0%
Phenylalanine 1.132mg 0.131mg 0%
Valine 0.855mg 0.13mg 0%
Histidine 0.539mg 0.077mg 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
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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +318%
Contains more FatsFats +254.6%
Contains more WaterWater +1120.6%
Contains more OtherOther +25%
~equal in Carbs ~23.33g

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains more Mono. FatMonounsaturated fat +264.2%
Contains more Poly. FatPolyunsaturated fat +498.5%
Contains less Sat. FatSaturated fat -50.2%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.