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Almonds vs. Tomato paste — In-Depth Nutrition Comparison

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What are the differences between almonds and tomato paste?

  • Almonds are higher in vitamin E, manganese, vitamin B2, copper, phosphorus, magnesium, fiber, and calcium, yet tomato paste is higher in vitamin A and vitamin C.
  • Almonds' daily need coverage for vitamin E is 142% more.
  • Almonds have 7 times more calcium than tomato paste. While almonds have 269mg of calcium, tomato paste has only 36mg.
  • The glycemic index of almonds is lower.

We used Nuts, almonds and Tomato products, canned, paste, without salt added types in this article.

Infographic

Almonds vs Tomato paste infographic
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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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +542.9%
Contains more CalciumCalcium +647.2%
Contains more IronIron +24.5%
Contains more CopperCopper +182.5%
Contains more ZincZinc +395.2%
Contains more PhosphorusPhosphorus +479.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +621.5%
Contains more PotassiumPotassium +38.3%
Contains more SeleniumSelenium +29.3%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin EVitamin E +496%
Contains more Vitamin B1Vitamin B1 +241.7%
Contains more Vitamin B2Vitamin B2 +643.8%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin B5Vitamin B5 +231.7%
Contains more FolateFolate +266.7%
Contains more CholineCholine +35.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +57.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +389.6%
Contains more FatsFats +10523.4%
Contains more CarbsCarbs +14%
Contains more WaterWater +1566.7%
~equal in Other ~2.8g

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +46991%
Contains more Poly. FatPolyunsaturated fat +7605.6%
Contains less Sat. FatSaturated fat -97.4%

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
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
Contains more StarchStarch +227.3%
Contains more SucroseSucrose +1216.7%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +3282.4%
Contains more FructoseFructose +5218.2%
Contains more MaltoseMaltose +600%
~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 Tomato paste
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almonds Tomato paste DV% diff.
Vitamin E 25.63mg 4.3mg 142%
Manganese 2.179mg 0.302mg 82%
Polyunsaturated fat 12.329g 0.16g 81%
Monounsaturated fat 31.551g 0.067g 79%
Fats 49.93g 0.47g 76%
Vitamin B2 1.138mg 0.153mg 76%
Copper 1.031mg 0.365mg 74%
Phosphorus 481mg 83mg 57%
Magnesium 270mg 42mg 54%
Fiber 12.5g 4.1g 34%
Protein 21.15g 4.32g 34%
Calories 579kcal 82kcal 25%
Vitamin C 0mg 21.9mg 24%
Zinc 3.12mg 0.63mg 23%
Calcium 269mg 36mg 23%
Saturated fat 3.802g 0.1g 17%
Vitamin B1 0.205mg 0.06mg 12%
Vitamin K 0µg 11.4µg 10%
Iron 3.71mg 2.98mg 9%
Folate 44µg 12µg 8%
Vitamin A 0µg 76µg 8%
Potassium 733mg 1014mg 8%
Fructose 0.11g 5.85g 7%
Vitamin B5 0.471mg 0.142mg 7%
Vitamin B6 0.137mg 0.216mg 6%
Vitamin B3 3.618mg 3.076mg 3%
Sodium 1mg 59mg 3%
Selenium 4.1µg 5.3µg 2%
Choline 52.1mg 38.5mg 2%
Carbs 21.55g 18.91g 1%
Net carbs 9.05g 14.81g N/A
Sugar 4.35g 12.18g N/A
Starch 0.72g 0.22g 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.031mg 0%
Threonine 0.601mg 0.133mg 0%
Isoleucine 0.751mg 0.089mg 0%
Leucine 1.473mg 0.124mg 0%
Lysine 0.568mg 0.134mg 0%
Methionine 0.157mg 0.027mg 0%
Phenylalanine 1.132mg 0.13mg 0%
Valine 0.855mg 0.088mg 0%
Histidine 0.539mg 0.071mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Tomato paste
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
31%
Tomato paste
Minerals Daily Need Coverage Score
142%
Almonds
49%
Tomato paste

Comparison summary

Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 3.702g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 7.83g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 45)
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 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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.