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Almonds vs. Corn raw — In-Depth Nutrition Comparison

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How are almonds and corn raw different?

  • Almonds are higher than corn raw in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, calcium, and zinc.
  • Almonds cover your daily need for vitamin E, 170% more than corn raw.
  • Almonds contain 135 times more calcium than corn raw. Almonds contain 269mg of calcium, while corn raw contains 2mg.
  • Corn raw has a higher glycemic index (52) than almonds (0).

Nuts, almonds and Corn, sweet, yellow, raw types were used in this article.

Infographic

Almonds vs Corn raw 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.
Almonds
10
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +629.7%
Contains more CalciumCalcium +13350%
Contains more PotassiumPotassium +171.5%
Contains more IronIron +613.5%
Contains more CopperCopper +1809.3%
Contains more ZincZinc +578.3%
Contains more PhosphorusPhosphorus +440.4%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +1236.8%
Contains more SeleniumSelenium +583.3%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +36514.3%
Contains more Vitamin B1Vitamin B1 +32.3%
Contains more Vitamin B2Vitamin B2 +1969.1%
Contains more Vitamin B3Vitamin B3 +104.4%
Contains more Vitamin B6Vitamin B6 +47.3%
Contains more CholineCholine +126.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +52.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~42µg

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +546.8%
Contains more FatsFats +3598.5%
Contains more CarbsCarbs +15.2%
Contains more OtherOther +369.8%
Contains more WaterWater +1624.5%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +7203.5%
Contains more Poly. FatPolyunsaturated fat +2431.6%
Contains less Sat. FatSaturated fat -91.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +343.8%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +691.7%
Contains more GlucoseGlucose +1917.6%
Contains more FructoseFructose +1663.6%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Corn raw DV% diff.
Vitamin E 25.63mg 0.07mg 170%
Copper 1.031mg 0.054mg 109%
Manganese 2.179mg 0.163mg 88%
Vitamin B2 1.138mg 0.055mg 83%
Polyunsaturated fat 12.329g 0.487g 79%
Monounsaturated fat 31.551g 0.432g 78%
Fats 49.93g 1.35g 75%
Phosphorus 481mg 89mg 56%
Magnesium 270mg 37mg 55%
Fiber 12.5g 2g 42%
Iron 3.71mg 0.52mg 40%
Protein 21.15g 3.27g 36%
Calcium 269mg 2mg 27%
Calories 579kcal 86kcal 25%
Zinc 3.12mg 0.46mg 24%
Saturated fat 3.802g 0.325g 16%
Potassium 733mg 270mg 14%
Vitamin B3 3.618mg 1.77mg 12%
Vitamin C 0mg 6.8mg 8%
Selenium 4.1µg 0.6µg 6%
Choline 52.1mg 23mg 5%
Vitamin B5 0.471mg 0.717mg 5%
Vitamin B1 0.205mg 0.155mg 4%
Vitamin B6 0.137mg 0.093mg 3%
Starch 0.72g 5.7g 2%
Fructose 0.11g 1.94g 2%
Sodium 1mg 15mg 1%
Carbs 21.55g 18.7g 1%
Vitamin A 0µg 9µg 1%
Folate 44µg 42µg 1%
Net carbs 9.05g 16.7g N/A
Sugar 4.35g 6.26g N/A
Vitamin K 0µg 0.3µg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.023mg 0%
Threonine 0.601mg 0.129mg 0%
Isoleucine 0.751mg 0.129mg 0%
Leucine 1.473mg 0.348mg 0%
Lysine 0.568mg 0.137mg 0%
Methionine 0.157mg 0.067mg 0%
Phenylalanine 1.132mg 0.15mg 0%
Valine 0.855mg 0.185mg 0%
Histidine 0.539mg 0.089mg 0%
Omega-3 - ALA 0.003g 0.014g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 12.32g 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
Minerals Daily Need Coverage Score
142%
Almonds
17%
Corn raw

Comparison summary

Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 3.477g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.2)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.