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  6. Wheat Bread vs. Almonds

Wheat Bread vs. Almonds — In-Depth Nutrition Comparison

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What are the main differences between wheat Bread and almonds?

  • Wheat Bread is richer in selenium and vitamin B1, yet almonds are richer in vitamin E, copper, vitamin B2, magnesium, phosphorus, manganese, and fiber.
  • Almonds' daily need coverage for vitamin E is 169% higher.
  • Wheat Bread has 601 times more sodium than almonds. Wheat Bread has 601mg of sodium, while almonds have 1mg.
  • Almonds have a lower glycemic index than wheat Bread.

We used Bread, wheat, toasted and Nuts, almonds types in this comparison.

Infographic

Wheat Bread vs Almonds 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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%
Contains more SeleniumSelenium +714.6%
Contains more MagnesiumMagnesium +357.6%
Contains more CalciumCalcium +63%
Contains more PotassiumPotassium +228.7%
Contains more CopperCopper +420.7%
Contains more ZincZinc +112.2%
Contains more PhosphorusPhosphorus +155.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +58.2%
~equal in Iron ~3.71mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +114.1%
Contains more Vitamin B3Vitamin B3 +72.7%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +95.5%
Contains more Vitamin EVitamin E +10579.2%
Contains more Vitamin B2Vitamin B2 +197.9%
Contains more CholineCholine +135.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.471mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Almonds DV% diff.
Vitamin E 0.24mg 25.63mg 169%
Copper 0.198mg 1.031mg 93%
Monounsaturated fat 1.019g 31.551g 76%
Polyunsaturated fat 1.72g 12.329g 71%
Fats 4.27g 49.93g 70%
Vitamin B2 0.382mg 1.138mg 58%
Selenium 33.4µg 4.1µg 53%
Magnesium 59mg 270mg 50%
Phosphorus 188mg 481mg 42%
Manganese 1.377mg 2.179mg 35%
Fiber 4.7g 12.5g 31%
Sodium 601mg 1mg 26%
Vitamin B1 0.439mg 0.205mg 20%
Protein 12.96g 21.15g 16%
Vitamin B3 6.25mg 3.618mg 16%
Potassium 223mg 733mg 15%
Zinc 1.47mg 3.12mg 15%
Saturated fat 0.989g 3.802g 13%
Calories 313kcal 579kcal 13%
Carbs 55.77g 21.55g 11%
Folate 86µg 44µg 11%
Calcium 165mg 269mg 10%
Iron 4.09mg 3.71mg 5%
Vitamin K 5.7µg 0µg 5%
Choline 22.1mg 52.1mg 5%
Vitamin B6 0.153mg 0.137mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 9.05g N/A
Sugar 6.42g 4.35g N/A
Starch 0.72g 0%
Vitamin B5 0.456mg 0.471mg 0%
Trans fat 0.015g N/A
Tryptophan 0.092mg 0.211mg 0%
Threonine 0.299mg 0.601mg 0%
Isoleucine 0.258mg 0.751mg 0%
Leucine 0.461mg 1.473mg 0%
Lysine 0.215mg 0.568mg 0%
Methionine 0.105mg 0.157mg 0%
Phenylalanine 0.315mg 1.132mg 0%
Valine 0.31mg 0.855mg 0%
Histidine 0.15mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.161g 0.003g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
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
Contains more CarbsCarbs +158.8%
Contains more WaterWater +449.4%
Contains more ProteinProtein +63.2%
Contains more FatsFats +1069.3%
~equal in Other ~2.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -74%
Contains more Mono. FatMonounsaturated fat +2996.3%
Contains more Poly. FatPolyunsaturated fat +616.8%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.