Almonds vs. Tomato Sauce
Nutrition comparison of Almonds and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and tomato sauce:
- Both tomato sauce and almonds are high in potassium.
- Almond has more thiamin, riboflavin, niacin and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
- Tomato sauce has 75% less carbohydrates than almond.
- Tomato sauce has signficantly less saturated fat than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and tomato sauce has 96% less calories than almond - tomato sauce has 24 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to tomato sauce for protein. Almonds has a macronutrient ratio of 14:14:73 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Tomato Sauce | |
|---|---|---|
| Protein | 14% | 17% |
| Carbohydrates | 14% | 74% |
| Fat | 73% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has 75% less carbohydrates than almond - tomato sauce has 5.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 733% more dietary fiber than tomato sauce - tomato sauce has 1.5g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Tomato sauce and almonds contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 16 times more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Tomato sauce has signficantly less saturated fat than almond - tomato sauce has 0.04g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and tomato sauce are low in trans fat - almond has 0.02g of trans fat per 100 grams and tomato sauce does not contain significant amounts.
Vitamins
Vitamin C
Tomato sauce has more Vitamin C than almond - tomato sauce has 7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Tomato sauce has more Vitamin A than almond - tomato sauce has 22ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 16 times more Vitamin E than tomato sauce - tomato sauce has 1.4mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Tomato sauce and almonds contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and folate. Both almonds and tomato sauce contain significant amounts of pantothenic acid and Vitamin B6.
| Almonds | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.205 MG | 0.024 MG |
| Riboflavin | 1.138 MG | 0.065 MG |
| Niacin | 3.618 MG | 0.991 MG |
| Pantothenic acid | 0.471 MG | 0.309 MG |
| Vitamin B6 | 0.137 MG | 0.098 MG |
| Folate | 44 UG | 9 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 18 times more calcium than tomato sauce - tomato sauce has 14mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 286% more iron than tomato sauce - tomato sauce has 0.96mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both tomato sauce and almonds are high in potassium. Almond has 147% more potassium than tomato sauce - tomato sauce has 297mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almonds | Tomato Sauce | |
|---|---|---|
| beta-carotene | 1 UG | 259 UG |
| lutein + zeaxanthin | 1 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almonds and tomato sauce contain small amounts of alpha linoleic acid (ALA).
| Almonds | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.005 G |
| Total | 0.003 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than tomato sauce per 100 grams.
| Almonds | Tomato Sauce | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.115 G |
| Total | 12.326 G | 0.115 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almonds (Nuts, almonds) and Tomato Sauce (Tomato products, canned, sauce) .
Almonds g
()
|
Daily Values (%) |
Tomato Sauce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tomato sauce or almonds contain more calories in 100 grams?Almond is high in calories and tomato sauce has 100% less calories than almond - tomato sauce has 24 calories in 100g and almond has 579 calories.
Does tomato sauce or almonds have more carbohydrates?
By weight, tomato sauce has 80% fewer carbohydrates than almond - tomato sauce has 5.3g of carbs for 100g and almond has 21.6g of carbohydrates.
Does tomato sauce or almonds contain more calcium?
Almond is a rich source of calcium and it has 18 times more calcium than tomato sauce - tomato sauce has 14mg of calcium in 100 grams and almond has 269mg of calcium.
Does tomato sauce or almonds contain more iron?
Almond is an abundant source of iron and it has 290% more iron than tomato sauce - tomato sauce has 0.96mg of iron in 100 grams and almond has 3.7mg of iron.
Does tomato sauce or almonds contain more potassium?
Both tomato sauce and almonds are high in potassium. Almond has 150% more potassium than tomato sauce - tomato sauce has 297mg of potassium in 100 grams and almond has 733mg of potassium.