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Almond vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between Almond and Wheat ?

  • Almond is 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.
  • Almond has 9 times more Vitamin B2 than Wheat . While Almond has 1.138mg of Vitamin B2, Wheat has only 0.121mg.
  • The amount of Saturated Fat in Wheat is lower.

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

Infographic

Almond 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.
Almond
Almond
6
:
4
Wheat
Wheat
Contains more Calcium +691.2%
Contains more Magnesium +87.5%
Contains more Potassium +70.1%
Contains less Sodium -50%
Contains more Copper +86.4%
Contains more Zinc +33.3%
Contains more Manganese +38.2%
Contains more Selenium +2080.5%
Equal in Iron - 3.52
Equal in Phosphorus - 508
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +691.2%
Contains more Magnesium +87.5%
Contains more Potassium +70.1%
Contains less Sodium -50%
Contains more Copper +86.4%
Contains more Zinc +33.3%
Contains more Manganese +38.2%
Contains more Selenium +2080.5%
Equal in Iron - 3.52
Equal in Phosphorus - 508

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.
Almond
Almond
5
:
4
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +840.5%
Contains more Vitamin B1 +104.4%
Contains more Vitamin B3 +86.2%
Contains more Vitamin B5 +98.5%
Contains more Vitamin B6 +205.8%
Equal in Folate - 43
Almond
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +840.5%
Contains more Vitamin B1 +104.4%
Contains more Vitamin B3 +86.2%
Contains more Vitamin B5 +98.5%
Contains more Vitamin B6 +205.8%
Equal in Folate - 43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Wheat
Wheat
Contains more Protein +54.6%
Contains more Fats +1921.5%
Contains more Other +66.3%
Contains more Carbs +230.1%
Contains more Water +148.1%
Almond
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
Wheat
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 Protein +54.6%
Contains more Fats +1921.5%
Contains more Other +66.3%
Contains more Carbs +230.1%
Contains more Water +148.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +9071.8%
Contains more Polyunsaturated fat +1160.6%
Contains less Saturated Fat -88.1%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +9071.8%
Contains more Polyunsaturated fat +1160.6%
Contains less Saturated Fat -88.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Wheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Wheat Opinion
Net carbs 9.05g 71.13g Wheat
Protein 21.15g 13.68g Almond
Fats 49.93g 2.47g Almond
Carbs 21.55g 71.13g Wheat
Calories 579kcal 339kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Wheat
Fiber 12.5g Almond
Calcium 269mg 34mg Almond
Iron 3.71mg 3.52mg Almond
Magnesium 270mg 144mg Almond
Phosphorus 481mg 508mg Wheat
Potassium 733mg 431mg Almond
Sodium 1mg 2mg Almond
Zinc 3.12mg 4.16mg Wheat
Copper 1.031mg 0.553mg Almond
Manganese 2.179mg 3.012mg Wheat
Selenium 4.1µg 89.4µg Wheat
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg Almond
Vitamin B1 0.205mg 0.419mg Wheat
Vitamin B2 1.138mg 0.121mg Almond
Vitamin B3 3.618mg 6.738mg Wheat
Vitamin B5 0.471mg 0.935mg Wheat
Vitamin B6 0.137mg 0.419mg Wheat
Folate 44µg 43µg Almond
Tryptophan 0.211mg 0.176mg Almond
Threonine 0.601mg 0.366mg Almond
Isoleucine 0.751mg 0.533mg Almond
Leucine 1.473mg 0.934mg Almond
Lysine 0.568mg 0.303mg Almond
Methionine 0.157mg 0.221mg Wheat
Phenylalanine 1.132mg 0.681mg Almond
Valine 0.855mg 0.594mg Almond
Histidine 0.539mg 0.322mg Almond
Trans Fat 0.015g Wheat
Saturated Fat 3.802g 0.454g Wheat
Monounsaturated Fat 31.551g 0.344g Almond
Polyunsaturated fat 12.329g 0.978g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Almond
37%
Wheat
Minerals Daily Need Coverage Score
142%
Almond
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 3.348g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Almond - 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.