Almonds vs. Wheat — In-Depth Nutrition Comparison
Compare
Significant differences between almonds and wheat
- Almonds have more vitamin E, copper, vitamin B2, magnesium, manganese, phosphorus, fiber, calcium, and iron; however, wheat is richer in selenium.
- Almonds cover your daily vitamin E needs 169% more than wheat.
- Wheat has 38 times less vitamin B2 than almonds. Almonds have 1.138mg of vitamin B2, while wheat has 0.03mg.
- Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of almonds is 0.
Specific food types used in this comparison are Nuts, almonds and Wheat, KAMUT khorasan, cooked.
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.
| Contains more MagnesiumMagnesium | +462.5% |
| Contains more CalciumCalcium | +2888.9% |
| Contains more PotassiumPotassium | +347% |
| Contains more IronIron | +110.8% |
| Contains more CopperCopper | +398.1% |
| Contains more ZincZinc | +69.6% |
| Contains more PhosphorusPhosphorus | +227.2% |
| Contains less SodiumSodium | -87.5% |
| Contains more ManganeseManganese | +111.6% |
| Contains more SeleniumSelenium | +678% |
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 | +10579.2% |
| Contains more Vitamin B1Vitamin B1 | +115.8% |
| Contains more Vitamin B2Vitamin B2 | +3693.3% |
| Contains more Vitamin B3Vitamin B3 | +57% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +95.7% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.24mg | 169% |
| Copper | 1.031mg | 0.207mg | 92% |
| Vitamin B2 | 1.138mg | 0.03mg | 85% |
| Polyunsaturated fat | 12.329g | 0.243g | 81% |
| Monounsaturated fat | 31.551g | 0.084g | 79% |
| Fats | 49.93g | 0.83g | 76% |
| Magnesium | 270mg | 48mg | 53% |
| Selenium | 4.1µg | 31.9µg | 51% |
| Manganese | 2.179mg | 1.03mg | 50% |
| Phosphorus | 481mg | 147mg | 48% |
| Fiber | 12.5g | 4.3g | 33% |
| Protein | 21.15g | 5.71g | 31% |
| Calcium | 269mg | 9mg | 26% |
| Iron | 3.71mg | 1.76mg | 24% |
| Calories | 579kcal | 132kcal | 22% |
| Saturated fat | 3.802g | 0.077g | 17% |
| Potassium | 733mg | 164mg | 17% |
| Zinc | 3.12mg | 1.84mg | 12% |
| Choline | 52.1mg | 9% | |
| Vitamin B5 | 0.471mg | 9% | |
| Vitamin B1 | 0.205mg | 0.095mg | 9% |
| Folate | 44µg | 11µg | 8% |
| Vitamin B3 | 3.618mg | 2.305mg | 8% |
| Vitamin B6 | 0.137mg | 0.07mg | 5% |
| Carbs | 21.55g | 27.6g | 2% |
| Net carbs | 9.05g | 23.3g | N/A |
| Sugar | 4.35g | 3.07g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 8mg | 0% |
| Trans fat | 0.015g | 0.002g | N/A |
| Tryptophan | 0.211mg | 0.051mg | 0% |
| Threonine | 0.601mg | 0.172mg | 0% |
| Isoleucine | 0.751mg | 0.22mg | 0% |
| Leucine | 1.473mg | 0.432mg | 0% |
| Lysine | 0.568mg | 0.161mg | 0% |
| Methionine | 0.157mg | 0.097mg | 0% |
| Phenylalanine | 1.132mg | 0.3mg | 0% |
| Valine | 0.855mg | 0.267mg | 0% |
| Histidine | 0.539mg | 0.147mg | 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 | +270.4% |
| Contains more FatsFats | +5915.7% |
| Contains more OtherOther | +335.3% |
| Contains more CarbsCarbs | +28.1% |
| Contains more WaterWater | +1378% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +37460.7% |
| Contains more Poly. FatPolyunsaturated fat | +4973.7% |
| Contains less Sat. FatSaturated fat | -98% |
