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  6. Almond vs. Tart

Almond vs. Tart — In-Depth Nutrition Comparison

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Significant differences between Almond and Tart

  • Almond has more Vitamin E , Copper, Phosphorus, Magnesium, Vitamin B2, Fiber, Zinc, Calcium, and Potassium, however, Tart is richer in Vitamin A RAE.
  • Almond covers your daily Vitamin E needs 167% more than Tart.
  • Tart has 14 times less Copper than Almond. Almond has 1.031mg of Copper, while Tart has 0.073mg.

Specific food types used in this comparison are Nuts, almonds and Breakfast tart, low fat.

Infographic

Almond vs Tart 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
:
1
Tart
Tart
Contains more Calcium +511.4%
Contains more Magnesium +513.6%
Contains more Phosphorus +417.2%
Contains more Potassium +1010.6%
Contains less Sodium -99.7%
Contains more Zinc +1014.3%
Contains more Copper +1312.3%
Contains more Selenium +214.6%
Equal in Iron - 3.42
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Tart
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 129% 32% 40% 6% 48% 8% 25% 0% 71%
Contains more Calcium +511.4%
Contains more Magnesium +513.6%
Contains more Phosphorus +417.2%
Contains more Potassium +1010.6%
Contains less Sodium -99.7%
Contains more Zinc +1014.3%
Contains more Copper +1312.3%
Contains more Selenium +214.6%
Equal in Iron - 3.42

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
3
:
7
Tart
Tart
Contains more Vitamin E +4735.8%
Contains more Vitamin B2 +107.3%
Contains more Vitamin A +47400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39%
Contains more Vitamin B6 +177.4%
Contains more Folate +127.3%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 3.8
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%
Tart
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 11% 0% 13% 72% 127% 72% 0% 88% 75% 0% 1%
Contains more Vitamin E +4735.8%
Contains more Vitamin B2 +107.3%
Contains more Vitamin A +47400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39%
Contains more Vitamin B6 +177.4%
Contains more Folate +127.3%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 3.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Tart
Tart
Contains more Protein +430.1%
Contains more Fats +733.6%
Contains more Other +150.8%
Contains more Carbs +256.4%
Contains more Water +173%
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
Tart
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more Protein +430.1%
Contains more Fats +733.6%
Contains more Other +150.8%
Contains more Carbs +256.4%
Contains more Water +173%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Tart
Tart
Contains more Monounsaturated Fat +845.2%
Contains more Polyunsaturated fat +1304.2%
Contains less Saturated Fat -63.4%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Tart
25% 60% 16%
Saturated Fat: 1.393 g
Monounsaturated Fat: 3.338 g
Polyunsaturated fat: 0.878 g
Contains more Monounsaturated Fat +845.2%
Contains more Polyunsaturated fat +1304.2%
Contains less Saturated Fat -63.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Tart Opinion
Net carbs 9.05g 75.3g Tart
Protein 21.15g 3.99g Almond
Fats 49.93g 5.99g Almond
Carbs 21.55g 76.8g Tart
Calories 579kcal 372kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 4.87g Almond
Fiber 12.5g 1.5g Almond
Calcium 269mg 44mg Almond
Iron 3.71mg 3.42mg Almond
Magnesium 270mg 44mg Almond
Phosphorus 481mg 93mg Almond
Potassium 733mg 66mg Almond
Sodium 1mg 361mg Almond
Zinc 3.12mg 0.28mg Almond
Copper 1.031mg 0.073mg Almond
Manganese 2.179mg Almond
Selenium 4.1µg 12.9µg Tart
Vitamin A 2IU 950IU Tart
Vitamin A RAE 0µg 285µg Tart
Vitamin E 25.63mg 0.53mg Almond
Vitamin C 0mg 3.8mg Tart
Vitamin B1 0.205mg 0.285mg Tart
Vitamin B2 1.138mg 0.549mg Almond
Vitamin B3 3.618mg 3.8mg Tart
Vitamin B5 0.471mg Almond
Vitamin B6 0.137mg 0.38mg Tart
Folate 44µg 100µg Tart
Vitamin K 0µg 0.4µg Tart
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 Tart
Saturated Fat 3.802g 1.393g Tart
Monounsaturated Fat 31.551g 3.338g Almond
Polyunsaturated fat 12.329g 0.878g 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 Tart
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
43%
Tart
Minerals Daily Need Coverage Score
142%
Almond
37%
Tart

Comparison summary

Which food is lower in Saturated Fat?
Tart
Tart is lower in Saturated Fat (difference - 2.409g)
Which food is cheaper?
Tart
Tart is cheaper (difference - $2.4)
Which food is richer in vitamins?
Tart
Tart is relatively richer in vitamins
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 360mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.