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Almond vs Seed - In-Depth Nutrition Comparison

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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
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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" 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 less Sodium -93.8%
Contains more Copper +11.6%
Contains more Calcium +134.6%
Contains more Iron +108.1%
Contains more Magnesium +24.1%
Contains more Phosphorus +78.8%
Contains more Zinc +46.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Potassium +80.1%
Contains less Sodium -93.8%
Contains more Copper +11.6%
Contains more Calcium +134.6%
Contains more Iron +108.1%
Contains more Magnesium +24.1%
Contains more Phosphorus +78.8%
Contains more Zinc +46.8%

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 A +2600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +202.4%
Contains more Vitamin B3 +144.1%
Contains more Folate +11.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin E +5026%
Contains more Vitamin B2 +569.4%
Contains more Vitamin A +2600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +202.4%
Contains more Vitamin B3 +144.1%
Contains more Folate +11.4%

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

All nutrients comparison - raw data values

Nutrient Almond Seed Opinion
Net carbs 9.05g 7.72g Almond
Protein 21.15g 16.54g Almond
Fats 49.93g 30.74g Almond
Carbs 21.55g 42.12g Seed
Calories 579kcal 486kcal Almond
Starch 0.72g g Almond
Fructose 0.11g g Almond
Sugar 4.35g g Seed
Fiber 12.5g 34.4g Seed
Calcium 269mg 631mg Seed
Iron 3.71mg 7.72mg Seed
Magnesium 270mg 335mg Seed
Phosphorus 481mg 860mg Seed
Potassium 733mg 407mg Almond
Sodium 1mg 16mg Almond
Zinc 3.12mg 4.58mg Seed
Copper 1.031mg 0.924mg Almond
Vitamin A 2IU 54IU Seed
Vitamin E 25.63mg 0.5mg Almond
Vitamin D 0IU IU Almond
Vitamin D 0µg µg Almond
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.205mg 0.62mg Seed
Vitamin B2 1.138mg 0.17mg Almond
Vitamin B3 3.618mg 8.83mg Seed
Vitamin B5 0.471mg mg Almond
Vitamin B6 0.137mg mg Almond
Folate 44µg 49µg Seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Almond
Tryptophan 0.211mg 0.436mg Seed
Threonine 0.601mg 0.709mg Seed
Isoleucine 0.751mg 0.801mg Seed
Leucine 1.473mg 1.371mg Almond
Lysine 0.568mg 0.97mg Seed
Methionine 0.157mg 0.588mg Seed
Phenylalanine 1.132mg 1.016mg Almond
Valine 0.855mg 0.95mg Seed
Histidine 0.539mg 0.531mg Almond
Cholesterol 0mg 0mg
Trans Fat 0.015g 0.14g Almond
Saturated Fat 3.802g 3.33g Seed
Monounsaturated Fat 31.551g 2.309g Almond
Polyunsaturated fat 12.329g 23.665g Seed

Which food is preferable for your diet?

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

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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

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.

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.