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  6. Almonds vs. Tomato soup

Almonds vs. Tomato soup — In-Depth Nutrition Comparison

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Significant differences between almonds and tomato soup

  • The amount of vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, and calcium in almonds is higher than in tomato soup.
  • Almonds cover your daily vitamin E needs 170% more than tomato soup.
  • Tomato soup has 163 times less vitamin B2 than almonds. Almonds have 1.138mg of vitamin B2, while tomato soup has 0.007mg.
  • Tomato soup has a higher glycemic index. The glycemic index of tomato soup is 38, while the glycemic index of almonds is 0.

Specific food types used in this comparison are Nuts, almonds and Soup, tomato, canned, prepared with equal volume water, commercial.

Infographic

Almonds vs Tomato soup 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.
Almonds
Almonds
10
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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +3757.1%
Contains more CalciumCalcium +3262.5%
Contains more PotassiumPotassium +166.5%
Contains more IronIron +1179.3%
Contains more CopperCopper +3455.2%
Contains more ZincZinc +3366.7%
Contains more PhosphorusPhosphorus +3106.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +3152.2%
Contains more SeleniumSelenium +173.3%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin EVitamin E +14976.5%
Contains more Vitamin B1Vitamin B1 +925%
Contains more Vitamin B2Vitamin B2 +16157.1%
Contains more Vitamin B3Vitamin B3 +761.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +226.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +727%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +2878.9%
Contains more FatsFats +23676.2%
Contains more CarbsCarbs +189.3%
Contains more OtherOther +174.1%
Contains more WaterWater +1953.3%

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
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Mono. FatMonounsaturated fat +46991%
Contains more Poly. FatPolyunsaturated fat +15911.7%
Contains less Sat. FatSaturated fat -98.5%

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 soup
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almonds Tomato soup DV% diff.
Vitamin E 25.63mg 0.17mg 170%
Copper 1.031mg 0.029mg 111%
Manganese 2.179mg 0.067mg 92%
Vitamin B2 1.138mg 0.007mg 87%
Polyunsaturated fat 12.329g 0.077g 82%
Monounsaturated fat 31.551g 0.067g 79%
Fats 49.93g 0.21g 76%
Phosphorus 481mg 15mg 67%
Magnesium 270mg 7mg 63%
Fiber 12.5g 0.5g 48%
Iron 3.71mg 0.29mg 43%
Protein 21.15g 0.71g 41%
Zinc 3.12mg 0.09mg 28%
Calories 579kcal 32kcal 27%
Calcium 269mg 8mg 26%
Vitamin B3 3.618mg 0.42mg 20%
Saturated fat 3.802g 0.056g 17%
Vitamin B1 0.205mg 0.02mg 15%
Potassium 733mg 275mg 13%
Folate 44µg 0µg 11%
Vitamin B5 0.471mg 9%
Sodium 1mg 186mg 8%
Choline 52.1mg 6.3mg 8%
Vitamin C 0mg 6.3mg 7%
Vitamin B6 0.137mg 0.042mg 7%
Selenium 4.1µg 1.5µg 5%
Carbs 21.55g 7.45g 5%
Vitamin A 0µg 10µg 1%
Vitamin K 0µg 1.5µg 1%
Net carbs 9.05g 6.95g N/A
Sugar 4.35g 4.03g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Tomato soup
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
5%
Tomato soup
Minerals Daily Need Coverage Score
142%
Almonds
10%
Tomato soup

Comparison summary

Which food is lower in Sugar?
Tomato soup
Tomato soup is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated fat?
Tomato soup
Tomato soup is lower in Saturated fat (difference - 3.746g)
Which food is cheaper?
Tomato soup
Tomato soup is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 185mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 38)
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)

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.