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  6. Almond vs. Khorasan wheat

Almond vs. Khorasan wheat — In-Depth Nutrition Comparison

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How are Almond and Khorasan wheat different?

  • Almond is higher in Vitamin E , Vitamin B2, Copper, Magnesium, and Calcium, however, Khorasan wheat is richer in Selenium, Vitamin B1, Manganese, and Vitamin B3.
  • Daily need coverage for Vitamin E from Almond is 167% higher.
  • Almond contains 19 times more Saturated Fat than Khorasan wheat. While Almond contains 3.802g of Saturated Fat, Khorasan wheat contains only 0.196g.

Nuts, almonds and Wheat, KAMUT khorasan, uncooked are the varieties used in this article.

Infographic

Almond vs Khorasan wheat 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.
Almond
Almond
6
:
4
Khorasan wheat
Khorasan wheat
Contains more Calcium +1122.7%
Contains more Magnesium +107.7%
Contains more Phosphorus +32.1%
Contains more Potassium +81.9%
Contains less Sodium -80%
Contains more Copper +103.8%
Contains more Zinc +17.9%
Contains more Manganese +25.5%
Contains more Selenium +1887.8%
Equal in Iron - 3.77
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +1122.7%
Contains more Magnesium +107.7%
Contains more Phosphorus +32.1%
Contains more Potassium +81.9%
Contains less Sodium -80%
Contains more Copper +103.8%
Contains more Zinc +17.9%
Contains more Manganese +25.5%
Contains more Selenium +1887.8%
Equal in Iron - 3.77

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.
Almond
Almond
5
:
6
Khorasan wheat
Khorasan wheat
Contains more Vitamin E +4101.6%
Contains more Vitamin B2 +518.5%
Contains more Vitamin A +400%
Contains more Vitamin B1 +176.1%
Contains more Vitamin B3 +76.2%
Contains more Vitamin B5 +101.5%
Contains more Vitamin B6 +89.1%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin E +4101.6%
Contains more Vitamin B2 +518.5%
Contains more Vitamin A +400%
Contains more Vitamin B1 +176.1%
Contains more Vitamin B3 +76.2%
Contains more Vitamin B5 +101.5%
Contains more Vitamin B6 +89.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Khorasan wheat
Khorasan wheat
Contains more Protein +45.5%
Contains more Fats +2244.1%
Contains more Other +76.2%
Contains more Carbs +227.5%
Contains more Water +151%
Almond
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
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Protein +45.5%
Contains more Fats +2244.1%
Contains more Other +76.2%
Contains more Carbs +227.5%
Contains more Water +151%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Khorasan wheat
Khorasan wheat
Contains more Monounsaturated Fat +14712.7%
Contains more Polyunsaturated fat +1885.3%
Contains less Saturated Fat -94.8%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +14712.7%
Contains more Polyunsaturated fat +1885.3%
Contains less Saturated Fat -94.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
2
:
3
Khorasan wheat
Khorasan wheat
Contains more Sucrose +618.2%
Contains more Galactose +∞%
Contains more Starch +7179.2%
Contains more Glucose +264.7%
Contains more Maltose +16300%
Equal in Fructose - 0.11
Almond
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
Khorasan wheat
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more Sucrose +618.2%
Contains more Galactose +∞%
Contains more Starch +7179.2%
Contains more Glucose +264.7%
Contains more Maltose +16300%
Equal in Fructose - 0.11

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Khorasan wheat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Khorasan wheat Opinion
Net carbs 9.05g 59.48g Khorasan wheat
Protein 21.15g 14.54g Almond
Fats 49.93g 2.13g Almond
Carbs 21.55g 70.58g Khorasan wheat
Calories 579kcal 337kcal Almond
Starch 0.72g 52.41g Khorasan wheat
Fructose 0.11g 0.11g
Sugar 4.35g 7.84g Almond
Fiber 12.5g 11.1g Almond
Calcium 269mg 22mg Almond
Iron 3.71mg 3.77mg Khorasan wheat
Magnesium 270mg 130mg Almond
Phosphorus 481mg 364mg Almond
Potassium 733mg 403mg Almond
Sodium 1mg 5mg Almond
Zinc 3.12mg 3.68mg Khorasan wheat
Copper 1.031mg 0.506mg Almond
Manganese 2.179mg 2.735mg Khorasan wheat
Selenium 4.1µg 81.5µg Khorasan wheat
Vitamin A 2IU 10IU Khorasan wheat
Vitamin A RAE 0µg 1µg Khorasan wheat
Vitamin E 25.63mg 0.61mg Almond
Vitamin B1 0.205mg 0.566mg Khorasan wheat
Vitamin B2 1.138mg 0.184mg Almond
Vitamin B3 3.618mg 6.375mg Khorasan wheat
Vitamin B5 0.471mg 0.949mg Khorasan wheat
Vitamin B6 0.137mg 0.259mg Khorasan wheat
Folate 44µg Almond
Vitamin K 0µg 1.8µg Khorasan wheat
Tryptophan 0.211mg 0.13mg Almond
Threonine 0.601mg 0.442mg Almond
Isoleucine 0.751mg 0.566mg Almond
Leucine 1.473mg 1.112mg Almond
Lysine 0.568mg 0.416mg Almond
Methionine 0.157mg 0.251mg Khorasan wheat
Phenylalanine 1.132mg 0.772mg Almond
Valine 0.855mg 0.687mg Almond
Histidine 0.539mg 0.379mg Almond
Trans Fat 0.015g 0.005g Khorasan wheat
Saturated Fat 3.802g 0.196g Khorasan wheat
Monounsaturated Fat 31.551g 0.213g Almond
Polyunsaturated fat 12.329g 0.621g Almond
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Khorasan wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
82%
Almond
36%
Khorasan wheat
Minerals Daily Need Coverage Score
142%
Almond
150%
Khorasan wheat

Comparison summary

Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 3.606g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 3.49g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 40)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.