Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Almond vs Seed - In-Depth Nutrition Comparison

Compare

What are the differences between Almond and Seed?

  • Almond is higher in Vitamin E , and Vitamin B2, yet Seed is higher in Selenium, Fiber, Phosphorus, Iron, Calcium, Vitamin B1, Vitamin B3, and Manganese.
  • Almond's daily need coverage for Vitamin E is 168% more.
  • Almond has 7 times more Vitamin B2 than Seed. While Almond has 1.138mg of Vitamin B2, Seed has only 0.17mg.

We used Nuts, almonds and Seeds, chia seeds, dried types in this article.

Infographic

Almond vs Seed infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
3
:
5
Seed
Contains more Potassium +80.1%
Contains more Copper +11.6%
Contains less Sodium -93.8%
Contains more Iron +108.1%
Contains more Calcium +134.6%
Contains more Magnesium +24.1%
Contains more Zinc +46.8%
Contains more Phosphorus +78.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Potassium +80.1%
Contains more Copper +11.6%
Contains less Sodium -93.8%
Contains more Iron +108.1%
Contains more Calcium +134.6%
Contains more Magnesium +24.1%
Contains more Zinc +46.8%
Contains more Phosphorus +78.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
6
:
5
Seed
Contains more Vitamin E +5026%
Contains more Vitamin B2 +569.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +2600%
Contains more Vitamin B1 +202.4%
Contains more Vitamin B3 +144.1%
Contains more Folate +11.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin E +5026%
Contains more Vitamin B2 +569.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +2600%
Contains more Vitamin B1 +202.4%
Contains more Vitamin B3 +144.1%
Contains more Folate +11.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
35
Seed
Mineral Summary Score
139
Almond
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
127%
Almond
99%
Seed
Carbohydrates
22%
Almond
42%
Seed
Fats
230%
Almond
142%
Seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Seed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 0.472g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 15)
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.

All nutrients comparison - raw data values

Nutrient Almond Seed Opinion
Calories 579 486 Almond
Protein 21.15 16.54 Almond
Fats 49.93 30.74 Almond
Vitamin C 0 1.6 Seed
Carbs 21.55 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Almond
Iron 3.71 7.72 Seed
Calcium 269 631 Seed
Potassium 733 407 Almond
Magnesium 270 335 Seed
Sugar 4.35 Seed
Fiber 12.5 34.4 Seed
Copper 1.031 0.924 Almond
Zinc 3.12 4.58 Seed
Starch 0.72 Almond
Phosphorus 481 860 Seed
Sodium 1 16 Almond
Vitamin A 2 54 Seed
Vitamin E 25.63 0.5 Almond
Vitamin D 0 Almond
Vitamin B1 0.205 0.62 Seed
Vitamin B2 1.138 0.17 Almond
Vitamin B3 3.618 8.83 Seed
Vitamin B5 0.471 Almond
Vitamin B6 0.137 Almond
Vitamin B12 0 0
Vitamin K 0 Almond
Folate 44 49 Seed
Trans Fat 0.015 0.14 Almond
Saturated Fat 3.802 3.33 Seed
Monounsaturated Fat 31.551 2.309 Almond
Polyunsaturated fat 12.329 23.665 Seed
Tryptophan 0.211 0.436 Seed
Threonine 0.601 0.709 Seed
Isoleucine 0.751 0.801 Seed
Leucine 1.473 1.371 Almond
Lysine 0.568 0.97 Seed
Methionine 0.157 0.588 Seed
Phenylalanine 1.132 1.016 Almond
Valine 0.855 0.95 Seed
Histidine 0.539 0.531 Almond
Fructose 0.11 Almond

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.