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  6. Star anise vs. Almonds

Star anise vs. Almonds — In-Depth Nutrition Comparison

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Summary of differences between star anise and almonds

  • Star anise has more iron, vitamin B6, calcium, vitamin C, potassium, and zinc, while almonds have more vitamin B2, magnesium, and copper.
  • Star anise covers your daily need for iron, 416% more than almonds.
  • The amount of saturated fat in star anise is lower.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of star anise is 89.

These are the specific foods used in this comparison Spices, anise seed and Nuts, almonds.

Infographic

Star anise 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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
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 CalciumCalcium +140.1%
Contains more PotassiumPotassium +96.6%
Contains more IronIron +896.2%
Contains more ZincZinc +69.9%
Contains more SeleniumSelenium +22%
Contains more MagnesiumMagnesium +58.8%
Contains more CopperCopper +13.3%
Contains less SodiumSodium -93.8%
~equal in Phosphorus ~481mg
~equal in Manganese ~2.179mg

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +65.9%
Contains more Vitamin B5Vitamin B5 +69.2%
Contains more Vitamin B6Vitamin B6 +374.5%
Contains more Vitamin B2Vitamin B2 +292.4%
Contains more Vitamin B3Vitamin B3 +18.2%
Contains more FolateFolate +340%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Star anise Almonds DV% diff.
Iron 36.96mg 3.71mg 416%
Vitamin E 25.63mg 171%
Vitamin B2 0.29mg 1.138mg 65%
Polyunsaturated fat 3.15g 12.329g 61%
Monounsaturated fat 9.78g 31.551g 54%
Fats 15.9g 49.93g 52%
Vitamin B6 0.65mg 0.137mg 39%
Calcium 646mg 269mg 38%
Magnesium 170mg 270mg 24%
Vitamin C 21mg 0mg 23%
Potassium 1441mg 733mg 21%
Zinc 5.3mg 3.12mg 20%
Saturated fat 0.586g 3.802g 15%
Copper 0.91mg 1.031mg 13%
Calories 337kcal 579kcal 12%
Vitamin B1 0.34mg 0.205mg 11%
Carbs 50.02g 21.55g 9%
Choline 52.1mg 9%
Folate 10µg 44µg 9%
Fiber 14.6g 12.5g 8%
Protein 17.6g 21.15g 7%
Vitamin B5 0.797mg 0.471mg 7%
Phosphorus 440mg 481mg 6%
Manganese 2.3mg 2.179mg 5%
Vitamin B3 3.06mg 3.618mg 3%
Selenium 5µg 4.1µg 2%
Vitamin A 16µg 0µg 2%
Sodium 16mg 1mg 1%
Net carbs 35.42g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 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
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 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 +132.1%
Contains more WaterWater +116.3%
Contains more OtherOther +134.5%
Contains more ProteinProtein +20.2%
Contains more FatsFats +214%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 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 -84.6%
Contains more Mono. FatMonounsaturated fat +222.6%
Contains more Poly. FatPolyunsaturated fat +291.4%

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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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.