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Almonds vs. Wheat gluten — In-Depth Nutrition Comparison

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Summary of differences between almonds and wheat gluten

  • Almonds have more vitamin E, copper, vitamin B2, magnesium, fiber, phosphorus, vitamin B3, and zinc, while wheat gluten has more selenium and iron.
  • Almonds cover your daily need for vitamin E, 171% more than wheat gluten.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of wheat gluten is 64.

These are the specific foods used in this comparison Nuts, almonds and Vital wheat gluten.

Infographic

Almonds vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +980%
Contains more CalciumCalcium +89.4%
Contains more PotassiumPotassium +633%
Contains more CopperCopper +466.5%
Contains more ZincZinc +267.1%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +∞%
Contains more IronIron +40.2%
Contains more SeleniumSelenium +868.3%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +2598.9%
Contains more CarbsCarbs +56.3%
Contains more OtherOther +196%
Contains more ProteinProtein +255.4%
Contains more WaterWater +85.9%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +20125%
Contains more Poly. FatPolyunsaturated fat +1422.1%
Contains less Sat. FatSaturated fat -92.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Wheat gluten DV% diff.
Vitamin E 25.63mg 0mg 171%
Protein 21.15g 75.16g 108%
Manganese 2.179mg 95%
Copper 1.031mg 0.182mg 94%
Vitamin B2 1.138mg 0mg 88%
Monounsaturated fat 31.551g 0.156g 78%
Polyunsaturated fat 12.329g 0.81g 77%
Fats 49.93g 1.85g 74%
Selenium 4.1µg 39.7µg 65%
Magnesium 270mg 25mg 58%
Fiber 12.5g 0.6g 48%
Phosphorus 481mg 260mg 32%
Vitamin B3 3.618mg 0mg 23%
Zinc 3.12mg 0.85mg 21%
Iron 3.71mg 5.2mg 19%
Potassium 733mg 100mg 19%
Vitamin B1 0.205mg 0mg 17%
Saturated fat 3.802g 0.272g 16%
Calcium 269mg 142mg 13%
Folate 44µg 0µg 11%
Vitamin B6 0.137mg 0mg 11%
Calories 579kcal 370kcal 10%
Vitamin B5 0.471mg 0mg 9%
Choline 52.1mg 9%
Carbs 21.55g 13.79g 3%
Sodium 1mg 29mg 1%
Net carbs 9.05g 13.19g N/A
Sugar 4.35g 0g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 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

Which food is preferable for your diet?

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

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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
78%
Almonds
0%
Wheat gluten
Minerals Daily Need Coverage Score
142%
Almonds
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 3.53g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.