Almonds vs. Tomato
Nutrition comparison of Almonds and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and tomato:
- Both tomato and almonds are high in potassium.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
- Tomato has 4.5 times less carbohydrates than almond.
- Tomato has signficantly less saturated fat than almond.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and tomato has 97% less calories than almond - tomato has 18 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 for protein. Almonds has a macronutrient ratio of 14:14:73 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Tomato | |
|---|---|---|
| Protein | 14% | 17% |
| Carbohydrates | 14% | 75% |
| Fat | 73% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 4.5 times less carbohydrates than almond - tomato has 3.9g 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 942% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Tomato and almonds contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 23 times more protein than tomato - tomato has 0.88g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Tomato has signficantly less saturated fat than almond - tomato has 0.03g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and tomato are low in trans fat - almond has 0.02g of trans fat per 100 grams and tomato does not contain significant amounts.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than almond - tomato has 13.7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than almond - tomato has 42ug 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 46 times more Vitamin E than tomato - tomato has 0.54mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Tomato has more Vitamin K than almond - tomato has 7.9ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both almonds and tomato contain significant amounts of Vitamin B6.
| Almonds | Tomato | |
|---|---|---|
| Thiamin | 0.205 MG | 0.037 MG |
| Riboflavin | 1.138 MG | 0.019 MG |
| Niacin | 3.618 MG | 0.594 MG |
| Pantothenic acid | 0.471 MG | 0.089 MG |
| Vitamin B6 | 0.137 MG | 0.08 MG |
| Folate | 44 UG | 15 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 25 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 12 times more iron than tomato - tomato has 0.27mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both tomato and almonds are high in potassium. Almond has 209% more potassium than tomato - tomato has 237mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both almonds and tomato contain significant amounts of quercetin.
| Almonds | Tomato | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 0.09 mg |
| Quercetin | 0.36 mg | 0.58 mg |
| myricetin | ~ | 0.13 mg |
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 | |
|---|---|---|
| beta-carotene | 1 UG | 449 UG |
| lutein + zeaxanthin | 1 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almonds and tomato contain small amounts of alpha linoleic acid (ALA).
| Almonds | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.003 G |
| Total | 0.003 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than tomato per 100 grams.
| Almonds | Tomato | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.08 G |
| Total | 12.326 G | 0.08 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.
Almonds g
()
|
Daily Values (%) |
Tomato 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 or almonds contain more calories in 100 grams?Almond is high in calories and tomato has 100% less calories than almond - tomato has 18 calories in 100g and almond has 579 calories.
Does tomato or almonds have more carbohydrates?
By weight, tomato has 4.5 times fewer carbohydrates than almond - tomato has 3.9g of carbs for 100g and almond has 21.6g of carbohydrates.
Does tomato or almonds contain more calcium?
Almond is a rich source of calcium and it has 25 times more calcium than tomato - tomato has 10mg of calcium in 100 grams and almond has 269mg of calcium.
Does tomato or almonds contain more iron?
Almond is an abundant source of iron and it has 12 times more iron than tomato - tomato has 0.27mg of iron in 100 grams and almond has 3.7mg of iron.
Does tomato or almonds contain more potassium?
Both tomato and almonds are high in potassium. Almond has 210% more potassium than tomato - tomato has 237mg of potassium in 100 grams and almond has 733mg of potassium.