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  6. Wheat vs. Almond

Wheat vs. Almond — In-Depth Nutrition Comparison

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What are the differences between Wheat and Almond?

  • Wheat is higher in Selenium, Manganese, Vitamin B6, Vitamin B3, and Vitamin B1, yet Almond is higher in Vitamin B2, Copper, Magnesium, and Calcium.
  • Wheat 's daily need coverage for Selenium is 155% more.
  • Wheat has 3 times more Vitamin B6 than Almond. While Wheat has 0.419mg of Vitamin B6, Almond has only 0.137mg.
  • The amount of Saturated Fat in Wheat is lower.

We used Wheat, durum and Nuts, almonds types in this article.

Infographic

Wheat 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.
Wheat
Wheat
4
:
6
Almond
Almond
Contains more Zinc +33.3%
Contains more Manganese +38.2%
Contains more Selenium +2080.5%
Contains more Calcium +691.2%
Contains more Magnesium +87.5%
Contains more Potassium +70.1%
Contains less Sodium -50%
Contains more Copper +86.4%
Equal in Iron - 3.71
Equal in Phosphorus - 481
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Zinc +33.3%
Contains more Manganese +38.2%
Contains more Selenium +2080.5%
Contains more Calcium +691.2%
Contains more Magnesium +87.5%
Contains more Potassium +70.1%
Contains less Sodium -50%
Contains more Copper +86.4%
Equal in Iron - 3.71
Equal in Phosphorus - 481

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.
Wheat
Wheat
4
:
5
Almond
Almond
Contains more Vitamin B1 +104.4%
Contains more Vitamin B3 +86.2%
Contains more Vitamin B5 +98.5%
Contains more Vitamin B6 +205.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +840.5%
Equal in Folate - 44
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Almond
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 B1 +104.4%
Contains more Vitamin B3 +86.2%
Contains more Vitamin B5 +98.5%
Contains more Vitamin B6 +205.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +840.5%
Equal in Folate - 44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Almond
Almond
Contains more Carbs +230.1%
Contains more Water +148.1%
Contains more Protein +54.6%
Contains more Fats +1921.5%
Contains more Other +66.3%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Almond
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 +230.1%
Contains more Water +148.1%
Contains more Protein +54.6%
Contains more Fats +1921.5%
Contains more Other +66.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Almond
Almond
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +9071.8%
Contains more Polyunsaturated fat +1160.6%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +9071.8%
Contains more Polyunsaturated fat +1160.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Almond Opinion
Net carbs 71.13g 9.05g Wheat
Protein 13.68g 21.15g Almond
Fats 2.47g 49.93g Almond
Carbs 71.13g 21.55g Wheat
Calories 339kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Wheat
Fiber 12.5g Almond
Calcium 34mg 269mg Almond
Iron 3.52mg 3.71mg Almond
Magnesium 144mg 270mg Almond
Phosphorus 508mg 481mg Wheat
Potassium 431mg 733mg Almond
Sodium 2mg 1mg Almond
Zinc 4.16mg 3.12mg Wheat
Copper 0.553mg 1.031mg Almond
Manganese 3.012mg 2.179mg Wheat
Selenium 89.4µg 4.1µg Wheat
Vitamin A 0IU 2IU Almond
Vitamin E 25.63mg Almond
Vitamin B1 0.419mg 0.205mg Wheat
Vitamin B2 0.121mg 1.138mg Almond
Vitamin B3 6.738mg 3.618mg Wheat
Vitamin B5 0.935mg 0.471mg Wheat
Vitamin B6 0.419mg 0.137mg Wheat
Folate 43µg 44µg Almond
Tryptophan 0.176mg 0.211mg Almond
Threonine 0.366mg 0.601mg Almond
Isoleucine 0.533mg 0.751mg Almond
Leucine 0.934mg 1.473mg Almond
Lysine 0.303mg 0.568mg Almond
Methionine 0.221mg 0.157mg Wheat
Phenylalanine 0.681mg 1.132mg Almond
Valine 0.594mg 0.855mg Almond
Histidine 0.322mg 0.539mg Almond
Trans Fat 0.015g Wheat
Saturated Fat 0.454g 3.802g Wheat
Monounsaturated Fat 0.344g 31.551g Almond
Polyunsaturated fat 0.978g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
82%
Almond
Minerals Daily Need Coverage Score
168%
Wheat
142%
Almond

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 3.348g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.