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Seed vs. Almond — In-Depth Nutrition Comparison

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What are the differences between Seed and Almond?

  • Seed is higher in Selenium, Fiber, Phosphorus, Iron, Calcium, Vitamin B1, Vitamin B3, and Manganese, yet Almond is higher in Vitamin E , and Vitamin B2.
  • Almond's daily need coverage for Vitamin E is 168% more.
  • Seed has 13 times more Selenium than Almond. While Seed has 55.2µg of Selenium, Almond has only 4.1µg.

We used Seeds, chia seeds, dried and Nuts, almonds types in this article.

Infographic

Seed vs Almond 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.
Seed
7
:
3
Almond
Contains more Calcium +134.6%
Contains more Iron +108.1%
Contains more Magnesium +24.1%
Contains more Phosphorus +78.8%
Contains more Zinc +46.8%
Contains more Manganese +25%
Contains more Selenium +1246.3%
Contains more Potassium +80.1%
Contains less Sodium -93.8%
Contains more Copper +11.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +134.6%
Contains more Iron +108.1%
Contains more Magnesium +24.1%
Contains more Phosphorus +78.8%
Contains more Zinc +46.8%
Contains more Manganese +25%
Contains more Selenium +1246.3%
Contains more Potassium +80.1%
Contains less Sodium -93.8%
Contains more Copper +11.6%

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.
Seed
5
:
6
Almond
Contains more Vitamin A +2600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +202.4%
Contains more Vitamin B3 +144.1%
Contains more Folate +11.4%
Contains more Vitamin E +5026%
Contains more Vitamin B2 +569.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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%
Contains more Vitamin A +2600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +202.4%
Contains more Vitamin B3 +144.1%
Contains more Folate +11.4%
Contains more Vitamin E +5026%
Contains more Vitamin B2 +569.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
3
:
2
Almond
Contains more Carbs +95.5%
Contains more Water +31.5%
Contains more Other +62.2%
Contains more Protein +27.9%
Contains more Fats +62.4%
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 Carbs +95.5%
Contains more Water +31.5%
Contains more Other +62.2%
Contains more Protein +27.9%
Contains more Fats +62.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
2
:
1
Almond
Contains less Saturated Fat -12.4%
Contains more Polyunsaturated fat +91.9%
Contains more Monounsaturated Fat +1266.4%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -12.4%
Contains more Polyunsaturated fat +91.9%
Contains more Monounsaturated Fat +1266.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Almond Opinion
Net carbs 7.72g 9.05g Almond
Protein 16.54g 21.15g Almond
Fats 30.74g 49.93g Almond
Carbs 42.12g 21.55g Seed
Calories 486kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Seed
Fiber 34.4g 12.5g Seed
Calcium 631mg 269mg Seed
Iron 7.72mg 3.71mg Seed
Magnesium 335mg 270mg Seed
Phosphorus 860mg 481mg Seed
Potassium 407mg 733mg Almond
Sodium 16mg 1mg Almond
Zinc 4.58mg 3.12mg Seed
Copper 0.924mg 1.031mg Almond
Manganese 2.723mg 2.179mg Seed
Selenium 55.2µg 4.1µg Seed
Vitamin A 54IU 2IU Seed
Vitamin E 0.5mg 25.63mg Almond
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.205mg Seed
Vitamin B2 0.17mg 1.138mg Almond
Vitamin B3 8.83mg 3.618mg Seed
Vitamin B5 0.471mg Almond
Vitamin B6 0.137mg Almond
Folate 49µg 44µg Seed
Tryptophan 0.436mg 0.211mg Seed
Threonine 0.709mg 0.601mg Seed
Isoleucine 0.801mg 0.751mg Seed
Leucine 1.371mg 1.473mg Almond
Lysine 0.97mg 0.568mg Seed
Methionine 0.588mg 0.157mg Seed
Phenylalanine 1.016mg 1.132mg Almond
Valine 0.95mg 0.855mg Seed
Histidine 0.531mg 0.539mg Almond
Trans Fat 0.14g 0.015g Almond
Saturated Fat 3.33g 3.802g Seed
Monounsaturated Fat 2.309g 31.551g Almond
Polyunsaturated fat 23.665g 12.329g Seed
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 5.835g 12.32g Almond
Omega-3 - ALA 17.83g 0.003g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
82%
Almond
Minerals Daily Need Coverage Score
221%
Seed
142%
Almond

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 0.472g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Almond - 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.