Wheat flour, whole-grain vs. Almonds — In-Depth Nutrition Comparison
Compare
Differences between wheat flour, whole-grain and almonds
- Wheat flour, whole-grain is higher in selenium, manganese, vitamin B1, and vitamin B6; however, almonds are richer in vitamin E, vitamin B2, copper, magnesium, calcium, and phosphorus.
- Almonds' daily need coverage for vitamin E is 166% higher.
- Wheat flour, whole-grain has 15 times more selenium than almonds. While wheat flour, whole-grain has 61.8µg of selenium, almonds have only 4.1µg.
The food types used in this comparison are Wheat flour, whole-grain and Nuts, 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.
| Contains more ManganeseManganese | +86.6% |
| Contains more SeleniumSelenium | +1407.3% |
| Contains more MagnesiumMagnesium | +97.1% |
| Contains more CalciumCalcium | +691.2% |
| Contains more PotassiumPotassium | +101.9% |
| Contains more CopperCopper | +151.5% |
| Contains more ZincZinc | +20% |
| Contains more PhosphorusPhosphorus | +34.7% |
| 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 | +144.9% |
| Contains more Vitamin B3Vitamin B3 | +37% |
| Contains more Vitamin B5Vitamin B5 | +28% |
| Contains more Vitamin B6Vitamin B6 | +197.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +3509.9% |
| Contains more Vitamin B2Vitamin B2 | +589.7% |
| Contains more CholineCholine | +67% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.21 g
Fats:
2.5 g
Carbs:
71.97 g
Water:
10.74 g
Other:
1.58 g
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
| Contains more CarbsCarbs | +234% |
| Contains more WaterWater | +143.5% |
| Contains more ProteinProtein | +60.1% |
| Contains more FatsFats | +1897.2% |
| Contains more OtherOther | +87.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.43 g
Monounsaturated fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
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 | -88.7% |
| Contains more Mono. FatMonounsaturated fat | +11048.8% |
| Contains more Poly. FatPolyunsaturated fat | +956.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
57.77 g
Sucrose:
0.36 g
Glucose:
0 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
| Contains more StarchStarch | +7923.6% |
| Contains more SucroseSucrose | +997.2% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +120% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 0.71mg | 25.63mg | 166% |
| Selenium | 61.8µg | 4.1µg | 105% |
| Manganese | 4.067mg | 2.179mg | 82% |
| Monounsaturated fat | 0.283g | 31.551g | 78% |
| Vitamin B2 | 0.165mg | 1.138mg | 75% |
| Polyunsaturated fat | 1.167g | 12.329g | 74% |
| Fats | 2.5g | 49.93g | 73% |
| Copper | 0.41mg | 1.031mg | 69% |
| Magnesium | 137mg | 270mg | 32% |
| Vitamin B1 | 0.502mg | 0.205mg | 25% |
| Calcium | 34mg | 269mg | 24% |
| Starch | 57.77g | 0.72g | 23% |
| Vitamin B6 | 0.407mg | 0.137mg | 21% |
| Phosphorus | 357mg | 481mg | 18% |
| Carbs | 71.97g | 21.55g | 17% |
| Protein | 13.21g | 21.15g | 16% |
| Saturated fat | 0.43g | 3.802g | 15% |
| Calories | 340kcal | 579kcal | 12% |
| Potassium | 363mg | 733mg | 11% |
| Vitamin B3 | 4.957mg | 3.618mg | 8% |
| Fiber | 10.7g | 12.5g | 7% |
| Zinc | 2.6mg | 3.12mg | 5% |
| Choline | 31.2mg | 52.1mg | 4% |
| Vitamin B5 | 0.603mg | 0.471mg | 3% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Iron | 3.6mg | 3.71mg | 1% |
| Net carbs | 61.27g | 9.05g | N/A |
| Sugar | 0.41g | 4.35g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Folate | 44µg | 44µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.174mg | 0.211mg | 0% |
| Threonine | 0.367mg | 0.601mg | 0% |
| Isoleucine | 0.443mg | 0.751mg | 0% |
| Leucine | 0.898mg | 1.473mg | 0% |
| Lysine | 0.359mg | 0.568mg | 0% |
| Methionine | 0.228mg | 0.157mg | 0% |
| Phenylalanine | 0.682mg | 1.132mg | 0% |
| Valine | 0.564mg | 0.855mg | 0% |
| Histidine | 0.357mg | 0.539mg | 0% |
| Fructose | 0.05g | 0.11g | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
35%
78%
Minerals Daily Need Coverage Score
150%
142%
Comparison summary
Which food is lower in Sugar?
Wheat flour, whole-grain is lower in Sugar (difference - 3.94g)
Which food is lower in Saturated fat?
Wheat flour, whole-grain is lower in Saturated fat (difference - 3.372g)
Which food is lower in glycemic index?
Wheat flour, whole-grain is lower in glycemic index (difference - 0)
Which food is cheaper?
Wheat flour, whole-grain is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Almonds is relatively richer in minerals
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.