Almonds vs. Wheat Bread — In-Depth Nutrition Comparison
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What are the main differences between almonds and wheat Bread?
- Almonds are richer in vitamin E, copper, vitamin B2, magnesium, phosphorus, manganese, and fiber, yet wheat Bread is richer in selenium and vitamin B1.
- Almonds' daily need coverage for vitamin E is 169% higher.
- Almonds have 5 times more copper than wheat Bread. Almonds have 1.031mg of copper, while wheat Bread has 0.198mg.
- Almonds contain less sodium.
- Almonds have a lower glycemic index than wheat Bread.
We used Nuts, almonds and Bread, wheat, toasted types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +357.6% |
| Contains more CalciumCalcium | +63% |
| Contains more PotassiumPotassium | +228.7% |
| Contains more CopperCopper | +420.7% |
| Contains more ZincZinc | +112.2% |
| Contains more PhosphorusPhosphorus | +155.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +58.2% |
| Contains more IronIron | +10.2% |
| Contains more SeleniumSelenium | +714.6% |
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.
| Contains more Vitamin EVitamin E | +10579.2% |
| Contains more Vitamin B2Vitamin B2 | +197.9% |
| Contains more CholineCholine | +135.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +114.1% |
| Contains more Vitamin B3Vitamin B3 | +72.7% |
| Contains more Vitamin B6Vitamin B6 | +11.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +95.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.24mg | 169% |
| Copper | 1.031mg | 0.198mg | 93% |
| Monounsaturated fat | 31.551g | 1.019g | 76% |
| Polyunsaturated fat | 12.329g | 1.72g | 71% |
| Fats | 49.93g | 4.27g | 70% |
| Vitamin B2 | 1.138mg | 0.382mg | 58% |
| Selenium | 4.1µg | 33.4µg | 53% |
| Magnesium | 270mg | 59mg | 50% |
| Phosphorus | 481mg | 188mg | 42% |
| Manganese | 2.179mg | 1.377mg | 35% |
| Fiber | 12.5g | 4.7g | 31% |
| Sodium | 1mg | 601mg | 26% |
| Vitamin B1 | 0.205mg | 0.439mg | 20% |
| Protein | 21.15g | 12.96g | 16% |
| Vitamin B3 | 3.618mg | 6.25mg | 16% |
| Potassium | 733mg | 223mg | 15% |
| Zinc | 3.12mg | 1.47mg | 15% |
| Saturated fat | 3.802g | 0.989g | 13% |
| Calories | 579kcal | 313kcal | 13% |
| Carbs | 21.55g | 55.77g | 11% |
| Folate | 44µg | 86µg | 11% |
| Calcium | 269mg | 165mg | 10% |
| Iron | 3.71mg | 4.09mg | 5% |
| Vitamin K | 0µg | 5.7µg | 5% |
| Choline | 52.1mg | 22.1mg | 5% |
| Vitamin B6 | 0.137mg | 0.153mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 9.05g | 51.07g | N/A |
| Sugar | 4.35g | 6.42g | N/A |
| Starch | 0.72g | 0% | |
| Vitamin B5 | 0.471mg | 0.456mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.092mg | 0% |
| Threonine | 0.601mg | 0.299mg | 0% |
| Isoleucine | 0.751mg | 0.258mg | 0% |
| Leucine | 1.473mg | 0.461mg | 0% |
| Lysine | 0.568mg | 0.215mg | 0% |
| Methionine | 0.157mg | 0.105mg | 0% |
| Phenylalanine | 1.132mg | 0.315mg | 0% |
| Valine | 0.855mg | 0.31mg | 0% |
| Histidine | 0.539mg | 0.15mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | 0.161g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
| Contains more ProteinProtein | +63.2% |
| Contains more FatsFats | +1069.3% |
| Contains more CarbsCarbs | +158.8% |
| Contains more WaterWater | +449.4% |
~equal in
Other
~2.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
| Contains more Mono. FatMonounsaturated fat | +2996.3% |
| Contains more Poly. FatPolyunsaturated fat | +616.8% |
| Contains less Sat. FatSaturated fat | -74% |
