Almonds vs. Flour — In-Depth Nutrition Comparison
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Important differences between almonds and flour
- Almonds have more vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, and fiber; however, flour is richer in selenium, vitamin B1, and folate.
- Almonds' daily need coverage for vitamin E is 170% more.
- Almonds contain 12 times more magnesium than flour. Almonds contain 270mg of magnesium, while flour contains 22mg.
- Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of almonds is 0.
The food varieties used in the comparison are Nuts, almonds and Wheat flour, white, all-purpose, enriched, bleached.
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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 more MagnesiumMagnesium | +1127.3% |
| Contains more CalciumCalcium | +1693.3% |
| Contains more PotassiumPotassium | +585% |
| Contains more CopperCopper | +616% |
| Contains more ZincZinc | +345.7% |
| Contains more PhosphorusPhosphorus | +345.4% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +219.5% |
| Contains more IronIron | +25.1% |
| Contains more SeleniumSelenium | +726.8% |
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 | +42616.7% |
| Contains more Vitamin B2Vitamin B2 | +130.4% |
| Contains more Vitamin B6Vitamin B6 | +211.4% |
| Contains more CholineCholine | +401% |
| Contains more Vitamin B1Vitamin B1 | +282.9% |
| Contains more Vitamin B3Vitamin B3 | +63.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +315.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.06mg | 170% |
| Copper | 1.031mg | 0.144mg | 99% |
| Polyunsaturated fat | 12.329g | 0.413g | 79% |
| Monounsaturated fat | 31.551g | 0.087g | 79% |
| Fats | 49.93g | 0.98g | 75% |
| Manganese | 2.179mg | 0.682mg | 65% |
| Magnesium | 270mg | 22mg | 59% |
| Selenium | 4.1µg | 33.9µg | 54% |
| Phosphorus | 481mg | 108mg | 53% |
| Vitamin B2 | 1.138mg | 0.494mg | 50% |
| Vitamin B1 | 0.205mg | 0.785mg | 48% |
| Fiber | 12.5g | 2.7g | 39% |
| Folate | 44µg | 183µg | 35% |
| Calcium | 269mg | 15mg | 25% |
| Protein | 21.15g | 10.33g | 22% |
| Zinc | 3.12mg | 0.7mg | 22% |
| Potassium | 733mg | 107mg | 18% |
| Carbs | 21.55g | 76.31g | 18% |
| Saturated fat | 3.802g | 0.155g | 17% |
| Vitamin B3 | 3.618mg | 5.904mg | 14% |
| Iron | 3.71mg | 4.64mg | 12% |
| Calories | 579kcal | 364kcal | 11% |
| Choline | 52.1mg | 10.4mg | 8% |
| Vitamin B6 | 0.137mg | 0.044mg | 7% |
| Vitamin B5 | 0.471mg | 0.438mg | 1% |
| Net carbs | 9.05g | 73.61g | N/A |
| Sugar | 4.35g | 0.27g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 2mg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.127mg | 0% |
| Threonine | 0.601mg | 0.281mg | 0% |
| Isoleucine | 0.751mg | 0.357mg | 0% |
| Leucine | 1.473mg | 0.71mg | 0% |
| Lysine | 0.568mg | 0.228mg | 0% |
| Methionine | 0.157mg | 0.183mg | 0% |
| Phenylalanine | 1.132mg | 0.52mg | 0% |
| Valine | 0.855mg | 0.415mg | 0% |
| Histidine | 0.539mg | 0.23mg | 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 | +104.7% |
| Contains more FatsFats | +4994.9% |
| Contains more OtherOther | +543.5% |
| Contains more CarbsCarbs | +254.1% |
| Contains more WaterWater | +170.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +36165.5% |
| Contains more Poly. FatPolyunsaturated fat | +2885.2% |
| Contains less Sat. FatSaturated fat | -95.9% |
