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Almonds vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between almonds and wheat ?

  • Almonds are higher in vitamin B2, copper, magnesium, and calcium, yet wheat is higher in selenium, manganese, vitamin B6, vitamin B3, and vitamin B1.
  • Wheat 's daily need coverage for selenium is 155% more.
  • Almonds have 9 times more vitamin B2 than wheat . While almonds have 1.138mg of vitamin B2, wheat has only 0.121mg.
  • The amount of saturated fat in wheat is lower.
  • The glycemic index of almonds is lower.

We used Nuts, almonds and Wheat, durum types in this article.

Infographic

Almonds vs Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +691.2%
Contains more PotassiumPotassium +70.1%
Contains more CopperCopper +86.4%
Contains less SodiumSodium -50%
Contains more ZincZinc +33.3%
Contains more ManganeseManganese +38.2%
Contains more SeleniumSelenium +2080.5%
~equal in Iron ~3.52mg
~equal in Phosphorus ~508mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +840.5%
Contains more Vitamin B1Vitamin B1 +104.4%
Contains more Vitamin B3Vitamin B3 +86.2%
Contains more Vitamin B5Vitamin B5 +98.5%
Contains more Vitamin B6Vitamin B6 +205.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~43µg

All nutrients comparison - raw data values

Nutrient Almonds Wheat DV% diff.
Vitamin E 25.63mg 171%
Selenium 4.1µg 89.4µg 155%
Vitamin B2 1.138mg 0.121mg 78%
Monounsaturated fat 31.551g 0.344g 78%
Polyunsaturated fat 12.329g 0.978g 76%
Fats 49.93g 2.47g 73%
Copper 1.031mg 0.553mg 53%
Fiber 12.5g 50%
Manganese 2.179mg 3.012mg 36%
Magnesium 270mg 144mg 30%
Calcium 269mg 34mg 24%
Vitamin B6 0.137mg 0.419mg 22%
Vitamin B3 3.618mg 6.738mg 20%
Vitamin B1 0.205mg 0.419mg 18%
Carbs 21.55g 71.13g 17%
Protein 21.15g 13.68g 15%
Saturated fat 3.802g 0.454g 15%
Calories 579kcal 339kcal 12%
Potassium 733mg 431mg 9%
Zinc 3.12mg 4.16mg 9%
Vitamin B5 0.471mg 0.935mg 9%
Choline 52.1mg 9%
Phosphorus 481mg 508mg 4%
Iron 3.71mg 3.52mg 2%
Protein per 100 calories 3.7g 4g N/A
Calories per 10 g protein 274kcal 248kcal N/A
Weight per 100 calories 17g 29g N/A
Unsaturated / Saturated Fat ratio 12 2.9 N/A
Net carbs 9.05g 71.13g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 1mg 2mg 0%
Folate 44µg 43µg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.176mg 0%
Threonine 0.601mg 0.366mg 0%
Isoleucine 0.751mg 0.533mg 0%
Leucine 1.473mg 0.934mg 0%
Lysine 0.568mg 0.303mg 0%
Methionine 0.157mg 0.221mg 0%
Phenylalanine 1.132mg 0.681mg 0%
Valine 0.855mg 0.594mg 0%
Histidine 0.539mg 0.322mg 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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +54.6%
Contains more FatsFats +1921.5%
Contains more OtherOther +66.3%
Contains more CarbsCarbs +230.1%
Contains more WaterWater +148.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +9071.8%
Contains more Poly. FatPolyunsaturated fat +1160.6%
Contains less Sat. FatSaturated fat -88.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.