Almond vs. Wheat — In-Depth Nutrition Comparison
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Significant differences between Almond and Wheat
- Almond has more Vitamin E , Copper, Vitamin B2, Magnesium, Manganese, Phosphorus, Fiber, Calcium, and Iron, however, Wheat is richer in Selenium.
- Almond covers your daily Vitamin E needs 169% more than Wheat.
- Wheat has 38 times less Vitamin B2 than Almond. Almond has 1.138mg of Vitamin B2, while Wheat has 0.03mg.
Specific food types used in this comparison are Nuts, almonds and Wheat, KAMUT khorasan, cooked.
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
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Calcium
+2888.9%
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Iron
+110.8%
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Magnesium
+462.5%
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Phosphorus
+227.2%
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Potassium
+347%
Contains
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Sodium
-87.5%
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Zinc
+69.6%
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Copper
+398.1%
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Manganese
+111.6%
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Selenium
+678%
Contains
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Calcium
+2888.9%
Contains
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Iron
+110.8%
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Magnesium
+462.5%
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Phosphorus
+227.2%
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Potassium
+347%
Contains
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Sodium
-87.5%
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Zinc
+69.6%
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Copper
+398.1%
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Manganese
+111.6%
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Selenium
+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.
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Contains
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Vitamin E
+10579.2%
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Vitamin B1
+115.8%
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Vitamin B2
+3693.3%
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Vitamin B3
+57%
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Vitamin B6
+95.7%
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Folate
+300%
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Vitamin A
+100%
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Vitamin E
+10579.2%
Contains
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Vitamin B1
+115.8%
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Vitamin B2
+3693.3%
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Vitamin B3
+57%
Contains
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Vitamin B6
+95.7%
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Folate
+300%
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Vitamin A
+100%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+270.4%
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Fats
+5915.7%
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Other
+335.3%
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Carbs
+28.1%
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Water
+1378%
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Protein
+270.4%
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Fats
+5915.7%
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Other
+335.3%
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Carbs
+28.1%
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Water
+1378%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+37460.7%
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Polyunsaturated fat
+4973.7%
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Saturated Fat
-98%
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Monounsaturated Fat
+37460.7%
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Polyunsaturated fat
+4973.7%
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Saturated Fat
-98%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.05g | 23.3g |
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| Protein | 21.15g | 5.71g |
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| Fats | 49.93g | 0.83g |
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| Carbs | 21.55g | 27.6g |
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| Calories | 579kcal | 132kcal |
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| Starch | 0.72g |
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| Fructose | 0.11g |
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| Sugar | 4.35g | 3.07g |
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| Fiber | 12.5g | 4.3g |
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| Calcium | 269mg | 9mg |
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| Iron | 3.71mg | 1.76mg |
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| Magnesium | 270mg | 48mg |
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| Phosphorus | 481mg | 147mg |
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| Potassium | 733mg | 164mg |
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| Sodium | 1mg | 8mg |
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| Zinc | 3.12mg | 1.84mg |
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| Copper | 1.031mg | 0.207mg |
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| Manganese | 2.179mg | 1.03mg |
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| Selenium | 4.1µg | 31.9µg |
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| Vitamin A | 2IU | 4IU |
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| Vitamin E | 25.63mg | 0.24mg |
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| Vitamin B1 | 0.205mg | 0.095mg |
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| Vitamin B2 | 1.138mg | 0.03mg |
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| Vitamin B3 | 3.618mg | 2.305mg |
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| Vitamin B5 | 0.471mg |
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| Vitamin B6 | 0.137mg | 0.07mg |
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| Folate | 44µg | 11µg |
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| Tryptophan | 0.211mg | 0.051mg |
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| Threonine | 0.601mg | 0.172mg |
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| Isoleucine | 0.751mg | 0.22mg |
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| Leucine | 1.473mg | 0.432mg |
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| Lysine | 0.568mg | 0.161mg |
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| Methionine | 0.157mg | 0.097mg |
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| Phenylalanine | 1.132mg | 0.3mg |
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| Valine | 0.855mg | 0.267mg |
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| Histidine | 0.539mg | 0.147mg |
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| Trans Fat | 0.015g | 0.002g |
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| Saturated Fat | 3.802g | 0.077g |
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| Monounsaturated Fat | 31.551g | 0.084g |
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| Polyunsaturated fat | 12.329g | 0.243g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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| Omega-3 - ALA | 0.003g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
82%
9%
Minerals Daily Need Coverage Score
142%
61%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 1.28g)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 3.725g)
Which food is cheaper?
Wheat is cheaper (difference - $2)
Which food contains less Sodium?
Almond contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Almond is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)