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

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

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 g 0.72g Almond
Fructose g 0.11g Almond
Sugar g 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
Vitamin A 54IU 2IU Seed
Vitamin E 0.5mg 25.63mg Almond
Vitamin D IU 0IU Almond
Vitamin D µg 0µg 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 mg 0.471mg Almond
Vitamin B6 mg 0.137mg Almond
Folate 49µg 44µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Almond
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
Cholesterol 0mg 0mg
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

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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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

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

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.