Almonds vs. Rice — In-Depth Nutrition Comparison
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What are the main differences between almonds and rice?
- 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 88 times more vitamin B2 than rice. Almonds have 1.138mg of vitamin B2, while rice has 0.013mg.
- Almonds have a lower glycemic index than rice.
We used Nuts, almonds and Rice, white, long-grain, regular, enriched, cooked 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 | +2150% |
| Contains more CalciumCalcium | +2590% |
| Contains more PotassiumPotassium | +1994.3% |
| Contains more IronIron | +209.2% |
| Contains more CopperCopper | +1394.2% |
| Contains more ZincZinc | +536.7% |
| Contains more PhosphorusPhosphorus | +1018.6% |
| Contains more ManganeseManganese | +361.7% |
| Contains more SeleniumSelenium | +82.9% |
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 | +63975% |
| Contains more Vitamin B1Vitamin B1 | +25.8% |
| Contains more Vitamin B2Vitamin B2 | +8653.8% |
| Contains more Vitamin B3Vitamin B3 | +145.1% |
| Contains more Vitamin B5Vitamin B5 | +20.8% |
| Contains more Vitamin B6Vitamin B6 | +47.3% |
| Contains more CholineCholine | +2381% |
| Contains more FolateFolate | +31.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.04mg | 171% |
| Copper | 1.031mg | 0.069mg | 107% |
| Vitamin B2 | 1.138mg | 0.013mg | 87% |
| Polyunsaturated fat | 12.329g | 0.076g | 82% |
| Monounsaturated fat | 31.551g | 0.088g | 79% |
| Fats | 49.93g | 0.28g | 76% |
| Manganese | 2.179mg | 0.472mg | 74% |
| Phosphorus | 481mg | 43mg | 63% |
| Magnesium | 270mg | 12mg | 61% |
| Fiber | 12.5g | 0.4g | 48% |
| Protein | 21.15g | 2.69g | 37% |
| Iron | 3.71mg | 1.2mg | 31% |
| Calcium | 269mg | 10mg | 26% |
| Zinc | 3.12mg | 0.49mg | 24% |
| Calories | 579kcal | 130kcal | 22% |
| Potassium | 733mg | 35mg | 21% |
| Saturated fat | 3.802g | 0.077g | 17% |
| Vitamin B3 | 3.618mg | 1.476mg | 13% |
| Choline | 52.1mg | 2.1mg | 9% |
| Selenium | 4.1µg | 7.5µg | 6% |
| Vitamin B1 | 0.205mg | 0.163mg | 4% |
| Folate | 44µg | 58µg | 4% |
| Vitamin B6 | 0.137mg | 0.093mg | 3% |
| Vitamin B5 | 0.471mg | 0.39mg | 2% |
| Carbs | 21.55g | 28.17g | 2% |
| Net carbs | 9.05g | 27.77g | N/A |
| Sugar | 4.35g | 0.05g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 1mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.031mg | 0% |
| Threonine | 0.601mg | 0.096mg | 0% |
| Isoleucine | 0.751mg | 0.116mg | 0% |
| Leucine | 1.473mg | 0.222mg | 0% |
| Lysine | 0.568mg | 0.097mg | 0% |
| Methionine | 0.157mg | 0.063mg | 0% |
| Phenylalanine | 1.132mg | 0.144mg | 0% |
| Valine | 0.855mg | 0.164mg | 0% |
| Histidine | 0.539mg | 0.063mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +686.2% |
| Contains more FatsFats | +17732.1% |
| Contains more OtherOther | +604.8% |
| Contains more CarbsCarbs | +30.7% |
| Contains more WaterWater | +1451.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +35753.4% |
| Contains more Poly. FatPolyunsaturated fat | +16122.4% |
| Contains less Sat. FatSaturated fat | -98% |
