Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tomato sauce vs. Almonds — In-Depth Nutrition Comparison

Compare

How are tomato sauce and almonds different?

  • Almonds are higher than tomato sauce in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, and calcium.
  • Almonds cover your daily need for vitamin E, 161% more than tomato sauce.
  • Tomato sauce has a higher glycemic index (31) than almonds (0).

Tomato sauce, canned, no salt added and Nuts, almonds types were used in this article.

Infographic

Tomato sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +1821.4%
Contains more PotassiumPotassium +146.8%
Contains more IronIron +286.5%
Contains more CopperCopper +796.5%
Contains more ZincZinc +1318.2%
Contains more PhosphorusPhosphorus +1681.5%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +1828.3%
Contains more SeleniumSelenium +583.3%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1679.9%
Contains more Vitamin B1Vitamin B1 +754.2%
Contains more Vitamin B2Vitamin B2 +1650.8%
Contains more Vitamin B3Vitamin B3 +265.1%
Contains more Vitamin B5Vitamin B5 +52.4%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more FolateFolate +388.9%
Contains more CholineCholine +426.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 WaterWater +1969.8%
Contains more ProteinProtein +1662.5%
Contains more FatsFats +16543.3%
Contains more CarbsCarbs +305.8%
Contains more OtherOther +55%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +71606.8%
Contains more Poly. FatPolyunsaturated fat +10089.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 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 GlucoseGlucose +970.6%
Contains more FructoseFructose +1418.2%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +5542.9%
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.
Tomato sauce Almonds
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 Tomato sauce Almonds DV% diff.
Vitamin E 1.44mg 25.63mg 161%
Copper 0.115mg 1.031mg 102%
Manganese 0.113mg 2.179mg 90%
Vitamin B2 0.065mg 1.138mg 83%
Polyunsaturated fat 0.121g 12.329g 81%
Monounsaturated fat 0.044g 31.551g 79%
Fats 0.3g 49.93g 76%
Phosphorus 27mg 481mg 65%
Magnesium 15mg 270mg 61%
Fiber 1.5g 12.5g 44%
Protein 1.2g 21.15g 40%
Iron 0.96mg 3.71mg 34%
Calories 24kcal 579kcal 28%
Calcium 14mg 269mg 26%
Zinc 0.22mg 3.12mg 26%
Saturated fat 0.041g 3.802g 17%
Vitamin B3 0.991mg 3.618mg 16%
Vitamin B1 0.024mg 0.205mg 15%
Potassium 297mg 733mg 13%
Folate 9µg 44µg 9%
Choline 9.9mg 52.1mg 8%
Vitamin C 7mg 0mg 8%
Selenium 0.6µg 4.1µg 6%
Carbs 5.31g 21.55g 5%
Vitamin B5 0.309mg 0.471mg 3%
Vitamin B6 0.098mg 0.137mg 3%
Vitamin A 22µg 0µg 2%
Fructose 1.67g 0.11g 2%
Vitamin K 2.8µg 0µg 2%
Net carbs 3.81g 9.05g N/A
Sugar 3.56g 4.35g N/A
Starch 0.72g 0%
Sodium 11mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.009mg 0.211mg 0%
Threonine 0.037mg 0.601mg 0%
Isoleucine 0.025mg 0.751mg 0%
Leucine 0.034mg 1.473mg 0%
Lysine 0.037mg 0.568mg 0%
Methionine 0.008mg 0.157mg 0%
Phenylalanine 0.036mg 1.132mg 0%
Valine 0.025mg 0.855mg 0%
Histidine 0.02mg 0.539mg 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
Tomato sauce Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
12%
Tomato sauce
78%
Almonds
Minerals Daily Need Coverage Score
15%
Tomato sauce
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 0.79g)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 3.761g)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 31)
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.