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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
3
Almond
Contains more Iron +108.1%
Contains more Calcium +134.6%
Contains more Magnesium +24.1%
Contains more Zinc +46.8%
Contains more Phosphorus +78.8%
Contains more Potassium +80.1%
Contains more Copper +11.6%
Contains less Sodium -93.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Contains more Iron +108.1%
Contains more Calcium +134.6%
Contains more Magnesium +24.1%
Contains more Zinc +46.8%
Contains more Phosphorus +78.8%
Contains more Potassium +80.1%
Contains more Copper +11.6%
Contains less Sodium -93.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
6
Almond
Contains more Vitamin C +∞%
Contains more Vitamin A +2600%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +2600%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
82
Almond
Mineral Summary Score
195
Seed
139
Almond

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
127%
Almond
Carbohydrates
42%
Seed
22%
Almond
Fats
142%
Seed
230%
Almond

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Seed Almond Opinion
Calories 486 579 Almond
Protein 16.54 21.15 Almond
Fats 30.74 49.93 Almond
Vitamin C 1.6 0 Seed
Carbs 42.12 21.55 Seed
Cholesterol 0 0
Vitamin D 0 Almond
Iron 7.72 3.71 Seed
Calcium 631 269 Seed
Potassium 407 733 Almond
Magnesium 335 270 Seed
Sugar 4.35 Seed
Fiber 34.4 12.5 Seed
Copper 0.924 1.031 Almond
Zinc 4.58 3.12 Seed
Starch 0.72 Almond
Phosphorus 860 481 Seed
Sodium 16 1 Almond
Vitamin A 54 2 Seed
Vitamin E 0.5 25.63 Almond
Vitamin D 0 Almond
Vitamin B1 0.62 0.205 Seed
Vitamin B2 0.17 1.138 Almond
Vitamin B3 8.83 3.618 Seed
Vitamin B5 0.471 Almond
Vitamin B6 0.137 Almond
Vitamin B12 0 0
Vitamin K 0 Almond
Folate 49 44 Seed
Trans Fat 0.14 0.015 Almond
Saturated Fat 3.33 3.802 Seed
Monounsaturated Fat 2.309 31.551 Almond
Polyunsaturated fat 23.665 12.329 Seed
Tryptophan 0.436 0.211 Seed
Threonine 0.709 0.601 Seed
Isoleucine 0.801 0.751 Seed
Leucine 1.371 1.473 Almond
Lysine 0.97 0.568 Seed
Methionine 0.588 0.157 Seed
Phenylalanine 1.016 1.132 Almond
Valine 0.95 0.855 Seed
Histidine 0.531 0.539 Almond
Fructose 0.11 Almond

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.