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Sugar vs. Almonds — In-Depth Nutrition Comparison

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What are the main differences between Sugar and Almonds?

  • Sugar has less Vitamin E, Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Iron, Zinc, and Calcium than Almonds.
  • Almonds' daily need coverage for Vitamin E is 171% higher.

We used Sugars, granulated and Nuts, almonds types in this comparison.

Infographic

Sugar vs Almonds 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.
Sugar
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
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%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +26800%
Contains more PotassiumPotassium +36550%
Contains more IronIron +7320%
Contains more CopperCopper +14628.6%
Contains more ZincZinc +31100%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +54375%
Contains more SeleniumSelenium +583.3%
~equal in Sodium ~1mg

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.
Sugar
0
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% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +5889.5%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
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
Contains more CarbsCarbs +363.9%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +21950%
Contains more OtherOther +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sugar
1
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more SucroseSucrose +2426.6%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~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.
Sugar Almonds
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Sugar Almonds Opinion
Calories 387kcal 579kcal Almonds
Protein 0g 21.15g Almonds
Fats 0g 49.93g Almonds
Net carbs 99.98g 9.05g Sugar
Carbs 99.98g 21.55g Sugar
Magnesium 0mg 270mg Almonds
Calcium 1mg 269mg Almonds
Potassium 2mg 733mg Almonds
Iron 0.05mg 3.71mg Almonds
Sugar 99.8g 4.35g Almonds
Fiber 0g 12.5g Almonds
Copper 0.007mg 1.031mg Almonds
Zinc 0.01mg 3.12mg Almonds
Starch 0.72g Almonds
Phosphorus 0mg 481mg Almonds
Sodium 1mg 1mg
Vitamin A 0IU 2IU Almonds
Vitamin E 0mg 25.63mg Almonds
Manganese 0.004mg 2.179mg Almonds
Selenium 0.6µg 4.1µg Almonds
Vitamin B1 0mg 0.205mg Almonds
Vitamin B2 0.019mg 1.138mg Almonds
Vitamin B3 0mg 3.618mg Almonds
Vitamin B5 0mg 0.471mg Almonds
Vitamin B6 0mg 0.137mg Almonds
Folate 0µg 44µg Almonds
Trans Fat 0.015g Sugar
Choline 0mg 52.1mg Almonds
Saturated Fat 0g 3.802g Sugar
Monounsaturated Fat 0g 31.551g Almonds
Polyunsaturated fat 0g 12.329g Almonds
Tryptophan 0.211mg Almonds
Threonine 0.601mg Almonds
Isoleucine 0.751mg Almonds
Leucine 1.473mg Almonds
Lysine 0.568mg Almonds
Methionine 0.157mg Almonds
Phenylalanine 1.132mg Almonds
Valine 0.855mg Almonds
Histidine 0.539mg Almonds
Fructose 0g 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
Sugar Almonds
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
0%
Sugar
78%
Almonds
Minerals Daily Need Coverage Score
1%
Sugar
142%
Almonds

Comparison summary

Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 3.802g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $2.3)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 95.45g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 65)
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)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.