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Almonds vs. Glutinous rice — In-Depth Nutrition Comparison

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What are the main differences between almonds and glutinous rice?

  • Glutinous rice has less vitamin E, copper, vitamin B2, manganese, phosphorus, magnesium, fiber, iron, calcium, and zinc than almonds.
  • Almonds' daily need coverage for vitamin E is 171% higher.
  • Almonds have 135 times more calcium than glutinous rice. Almonds have 269mg of calcium, while glutinous rice has 2mg.
  • Almonds have a lower glycemic index than glutinous rice.

We used Nuts, almonds and Rice, white, glutinous, unenriched, cooked types in this comparison.

Infographic

Almonds vs Glutinous rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +5300%
Contains more CalciumCalcium +13350%
Contains more PotassiumPotassium +7230%
Contains more IronIron +2550%
Contains more CopperCopper +2004.1%
Contains more ZincZinc +661%
Contains more PhosphorusPhosphorus +5912.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +731.7%
Contains more SeleniumSelenium +36.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin EVitamin E +63975%
Contains more Vitamin B1Vitamin B1 +925%
Contains more Vitamin B2Vitamin B2 +8653.8%
Contains more Vitamin B3Vitamin B3 +1147.6%
Contains more Vitamin B5Vitamin B5 +119.1%
Contains more Vitamin B6Vitamin B6 +426.9%
Contains more FolateFolate +4300%
Contains more CholineCholine +2381%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +947%
Contains more FatsFats +26178.9%
Contains more OtherOther +4128.6%
Contains more WaterWater +1637.6%
~equal in Carbs ~21.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +44972.9%
Contains more Poly. FatPolyunsaturated fat +17768.1%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Glutinous rice DV% diff.
Vitamin E 25.63mg 0.04mg 171%
Copper 1.031mg 0.049mg 109%
Vitamin B2 1.138mg 0.013mg 87%
Manganese 2.179mg 0.262mg 83%
Polyunsaturated fat 12.329g 0.069g 82%
Monounsaturated fat 31.551g 0.07g 79%
Fats 49.93g 0.19g 77%
Phosphorus 481mg 8mg 68%
Magnesium 270mg 5mg 63%
Fiber 12.5g 1g 46%
Iron 3.71mg 0.14mg 45%
Protein 21.15g 2.02g 38%
Calcium 269mg 2mg 27%
Zinc 3.12mg 0.41mg 25%
Calories 579kcal 97kcal 24%
Vitamin B3 3.618mg 0.29mg 21%
Potassium 733mg 10mg 21%
Saturated fat 3.802g 0.039g 17%
Vitamin B1 0.205mg 0.02mg 15%
Folate 44µg 1µg 11%
Vitamin B6 0.137mg 0.026mg 9%
Choline 52.1mg 2.1mg 9%
Vitamin B5 0.471mg 0.215mg 5%
Selenium 4.1µg 5.6µg 3%
Net carbs 9.05g 20.09g N/A
Carbs 21.55g 21.09g 0%
Sugar 4.35g 0.05g N/A
Starch 0.72g 0%
Sodium 1mg 5mg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.023mg 0%
Threonine 0.601mg 0.072mg 0%
Isoleucine 0.751mg 0.087mg 0%
Leucine 1.473mg 0.167mg 0%
Lysine 0.568mg 0.073mg 0%
Methionine 0.157mg 0.047mg 0%
Phenylalanine 1.132mg 0.108mg 0%
Valine 0.855mg 0.123mg 0%
Histidine 0.539mg 0.047mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Glutinous rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
3%
Glutinous rice
Minerals Daily Need Coverage Score
142%
Almonds
11%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 4.3g)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 3.763g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $1.4)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 98)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.