Wheat vs. Almonds — In-Depth Nutrition Comparison
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What are the differences between wheat and almonds?
- Wheat is higher in selenium, manganese, vitamin B6, vitamin B3, and vitamin B1, yet almonds are 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 almonds. While wheat has 0.419mg of vitamin B6, almonds have only 0.137mg.
- The amount of saturated fat in wheat is lower.
- The glycemic index of almonds is lower.
We used Wheat, durum and Nuts, almonds types in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +33.3% |
| Contains more ManganeseManganese | +38.2% |
| Contains more SeleniumSelenium | +2080.5% |
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more CalciumCalcium | +691.2% |
| Contains more PotassiumPotassium | +70.1% |
| Contains more CopperCopper | +86.4% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin B1Vitamin B1 | +104.4% |
| Contains more Vitamin B3Vitamin B3 | +86.2% |
| Contains more Vitamin B5Vitamin B5 | +98.5% |
| Contains more Vitamin B6Vitamin B6 | +205.8% |
| Contains more Vitamin B2Vitamin B2 | +840.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Selenium | 89.4µg | 4.1µg | 155% |
| Vitamin B2 | 0.121mg | 1.138mg | 78% |
| Monounsaturated fat | 0.344g | 31.551g | 78% |
| Polyunsaturated fat | 0.978g | 12.329g | 76% |
| Fats | 2.47g | 49.93g | 73% |
| Copper | 0.553mg | 1.031mg | 53% |
| Fiber | 12.5g | 50% | |
| Manganese | 3.012mg | 2.179mg | 36% |
| Magnesium | 144mg | 270mg | 30% |
| Calcium | 34mg | 269mg | 24% |
| Vitamin B6 | 0.419mg | 0.137mg | 22% |
| Vitamin B3 | 6.738mg | 3.618mg | 20% |
| Vitamin B1 | 0.419mg | 0.205mg | 18% |
| Carbs | 71.13g | 21.55g | 17% |
| Protein | 13.68g | 21.15g | 15% |
| Saturated fat | 0.454g | 3.802g | 15% |
| Calories | 339kcal | 579kcal | 12% |
| Zinc | 4.16mg | 3.12mg | 9% |
| Vitamin B5 | 0.935mg | 0.471mg | 9% |
| Choline | 52.1mg | 9% | |
| Potassium | 431mg | 733mg | 9% |
| Phosphorus | 508mg | 481mg | 4% |
| Iron | 3.52mg | 3.71mg | 2% |
| Net carbs | 71.13g | 9.05g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Sodium | 2mg | 1mg | 0% |
| Folate | 43µg | 44µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.176mg | 0.211mg | 0% |
| Threonine | 0.366mg | 0.601mg | 0% |
| Isoleucine | 0.533mg | 0.751mg | 0% |
| Leucine | 0.934mg | 1.473mg | 0% |
| Lysine | 0.303mg | 0.568mg | 0% |
| Methionine | 0.221mg | 0.157mg | 0% |
| Phenylalanine | 0.681mg | 1.132mg | 0% |
| Valine | 0.594mg | 0.855mg | 0% |
| Histidine | 0.322mg | 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
| Contains more CarbsCarbs | +230.1% |
| Contains more WaterWater | +148.1% |
| Contains more ProteinProtein | +54.6% |
| Contains more FatsFats | +1921.5% |
| Contains more OtherOther | +66.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.1% |
| Contains more Mono. FatMonounsaturated fat | +9071.8% |
| Contains more Poly. FatPolyunsaturated fat | +1160.6% |