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  6. Almonds vs. Flour

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.

Infographic

Almonds vs Flour 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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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.
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%
Flour
Flour
4
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin EVitamin E +42616.7%
Contains more Vitamin B2Vitamin B2 +130.4%
Contains more Vitamin B6Vitamin B6 +211.4%
Contains more Vitamin B1Vitamin B1 +282.9%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +315.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.438mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Flour DV% diff.
Vitamin E 25.63mg 0.06mg 170%
Copper 1.031mg 0.144mg 99%
Monounsaturated fat 31.551g 0.087g 79%
Polyunsaturated fat 12.329g 0.413g 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%
Carbs 21.55g 76.31g 18%
Potassium 733mg 107mg 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%
Protein per 100 calories 3.7g 2.8g N/A
Calories per 10 g protein 274kcal 352kcal N/A
Weight per 100 calories 17g 27g N/A
Unsaturated / Saturated Fat ratio 12 3.2 N/A
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
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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +36165.5%
Contains more Poly. FatPolyunsaturated fat +2885.2%
Contains less Sat. FatSaturated fat -95.9%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.