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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, Calcium, and Zinc, yet Sun-dried tomato is higher in Vitamin C, 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.

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% 0.12% 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% 77% 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 +64200%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Sun-dried tomato Opinion
Calories 579kcal 213kcal Almonds
Protein 21.15g 5.06g Almonds
Fats 49.93g 14.08g Almonds
Vitamin C 0mg 101.8mg Sun-dried tomato
Net carbs 9.05g 17.53g Sun-dried tomato
Carbs 21.55g 23.33g Sun-dried tomato
Magnesium 270mg 81mg Almonds
Calcium 269mg 47mg Almonds
Potassium 733mg 1565mg Sun-dried tomato
Iron 3.71mg 2.68mg Almonds
Sugar 4.35g Sun-dried tomato
Fiber 12.5g 5.8g Almonds
Copper 1.031mg 0.473mg Almonds
Zinc 3.12mg 0.78mg Almonds
Starch 0.72g Almonds
Phosphorus 481mg 139mg Almonds
Sodium 1mg 266mg Almonds
Vitamin A 2IU 1286IU Sun-dried tomato
Vitamin A 0µg 64µg Sun-dried tomato
Vitamin E 25.63mg Almonds
Manganese 2.179mg 0.466mg Almonds
Selenium 4.1µg 3µg Almonds
Vitamin B1 0.205mg 0.193mg Almonds
Vitamin B2 1.138mg 0.383mg Almonds
Vitamin B3 3.618mg 3.63mg Sun-dried tomato
Vitamin B5 0.471mg 0.479mg Sun-dried tomato
Vitamin B6 0.137mg 0.319mg Sun-dried tomato
Folate 44µg 23µg Almonds
Trans Fat 0.015g 0g Sun-dried tomato
Choline 52.1mg Almonds
Saturated Fat 3.802g 1.893g Sun-dried tomato
Monounsaturated Fat 31.551g 8.663g Almonds
Polyunsaturated fat 12.329g 2.06g Almonds
Tryptophan 0.211mg 0.037mg Almonds
Threonine 0.601mg 0.128mg Almonds
Isoleucine 0.751mg 0.121mg Almonds
Leucine 1.473mg 0.185mg Almonds
Lysine 0.568mg 0.186mg Almonds
Methionine 0.157mg 0.044mg Almonds
Phenylalanine 1.132mg 0.131mg Almonds
Valine 0.855mg 0.13mg Almonds
Histidine 0.539mg 0.077mg Almonds
Fructose 0.11g 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 Sun-dried tomato
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
57%
Sun-dried tomato
Minerals Daily Need Coverage Score
142%
Almonds
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Sun-dried tomato
Sun-dried tomato is lower in Saturated Fat (difference - 1.909g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 265mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.