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Almond vs Seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 4.35g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 0.472g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Seed
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
59
Almond
25
Seed
Mineral Summary Score
96
Almond
137
Seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
3
:
5
Seed
Contains more Potassium +80.1%
Contains more Copper +11.6%
Contains less Sodium -93.8%
Contains more Iron +108.1%
Contains more Calcium +134.6%
Contains more Magnesium +24.1%
Contains more Zinc +46.8%
Contains more Phosphorus +78.8%
Contains more Potassium +80.1%
Contains more Copper +11.6%
Contains less Sodium -93.8%
Contains more Iron +108.1%
Contains more Calcium +134.6%
Contains more Magnesium +24.1%
Contains more Zinc +46.8%
Contains more Phosphorus +78.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
7
:
4
Seed
Contains more Vitamin E +5026%
Contains more Vitamin B2 +569.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +2600%
Contains more Vitamin B1 +202.4%
Contains more Vitamin B3 +144.1%
Contains more Vitamin E +5026%
Contains more Vitamin B2 +569.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +2600%
Contains more Vitamin B1 +202.4%
Contains more Vitamin B3 +144.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
127%
Almond
99%
Seed
Carbohydrates
22%
Almond
42%
Seed
Fats
230%
Almond
142%
Seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond Seed Opinion
Calories 579 486 Almond
Protein 21.15 16.54 Almond
Fats 49.93 30.74 Almond
Vitamin C 0 1.6 Seed
Carbs 21.55 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Almond
Iron 3.71 7.72 Seed
Calcium 269 631 Seed
Potassium 733 407 Almond
Magnesium 270 335 Seed
Sugars 4.35 Almond
Fiber 12.5 34.4 Seed
Copper 1.031 0.924 Almond
Zinc 3.12 4.58 Seed
Starch 0.72 Almond
Phosphorus 481 860 Seed
Sodium 1 16 Almond
Vitamin A 2 54 Seed
Vitamin E 25.63 0.5 Almond
Vitamin D 0 Almond
Vitamin B1 0.205 0.62 Seed
Vitamin B2 1.138 0.17 Almond
Vitamin B3 3.618 8.83 Seed
Vitamin B5 0.471 Almond
Vitamin B6 0.137 Almond
Vitamin B12 0 0
Vitamin K 0 Almond
Folic acid (B9) 0 Almond
Trans Fat 0.015 0.14 Almond
Saturated Fat 3.802 3.33 Seed
Monounsaturated Fat 31.551 2.309 Almond
Polyunsaturated fat 12.329 23.665 Seed
Tryptophan 0.211 0.436 Seed
Threonine 0.601 0.709 Seed
Isoleucine 0.751 0.801 Seed
Leucine 1.473 1.371 Almond
Lysine 0.568 0.97 Seed
Methionine 0.157 0.588 Seed
Phenylalanine 1.132 1.016 Almond
Valine 0.855 0.95 Seed
Histidine 0.539 0.531 Almond
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.