Almonds vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between almonds and wheat

Almonds have more vitamin E, copper, vitamin B2, magnesium, manganese, phosphorus, fiber, calcium, and iron; however, wheat is richer in selenium.
Almonds cover your daily vitamin E needs 169% more than wheat.
Wheat has 38 times less vitamin B2 than almonds. Almonds have 1.138mg of vitamin B2, while wheat has 0.03mg.
Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of almonds is 0.

Specific food types used in this comparison are Nuts, almonds and Wheat, KAMUT khorasan, cooked.

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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.

Almonds

Wheat

Contains more MagnesiumMagnesium	+462.5%
Contains more CalciumCalcium	+2888.9%
Contains more PotassiumPotassium	+347%
Contains more IronIron	+110.8%
Contains more CopperCopper	+398.1%
Contains more ZincZinc	+69.6%
Contains more PhosphorusPhosphorus	+227.2%
Contains less SodiumSodium	-87.5%
Contains more ManganeseManganese	+111.6%

Contains more SeleniumSelenium

+678%

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.

Almonds

Wheat

Contains more Vitamin EVitamin E	+10579.2%
Contains more Vitamin B1Vitamin B1	+115.8%
Contains more Vitamin B2Vitamin B2	+3693.3%
Contains more Vitamin B3Vitamin B3	+57%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+95.7%
Contains more FolateFolate	+300%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg	0.24mg	169%
Copper	1.031mg	0.207mg	92%
Vitamin B2	1.138mg	0.03mg	85%
Polyunsaturated fat	12.329g	0.243g	81%
Monounsaturated fat	31.551g	0.084g	79%
Fats	49.93g	0.83g	76%
Magnesium	270mg	48mg	53%
Selenium	4.1µg	31.9µg	51%
Manganese	2.179mg	1.03mg	50%
Phosphorus	481mg	147mg	48%
Fiber	12.5g	4.3g	33%
Protein	21.15g	5.71g	31%
Calcium	269mg	9mg	26%
Iron	3.71mg	1.76mg	24%
Calories	579kcal	132kcal	22%
Potassium	733mg	164mg	17%
Saturated fat	3.802g	0.077g	17%
Zinc	3.12mg	1.84mg	12%
Vitamin B1	0.205mg	0.095mg	9%
Vitamin B5	0.471mg		9%
Choline	52.1mg		9%
Vitamin B3	3.618mg	2.305mg	8%
Folate	44µg	11µg	8%
Vitamin B6	0.137mg	0.07mg	5%
Carbs	21.55g	27.6g	2%
Protein per 100 calories	3.7g	4.3g	N/A
Calories per 10 g protein	274kcal	231kcal	N/A
Weight per 100 calories	17g	76g	N/A
Unsaturated / Saturated Fat ratio	12	4.2	N/A
Net carbs	9.05g	23.3g	N/A
Sugar	4.35g	3.07g	N/A
Starch	0.72g		0%
Sodium	1mg	8mg	0%
Trans fat	0.015g	0.002g	N/A
Tryptophan	0.211mg	0.051mg	0%
Threonine	0.601mg	0.172mg	0%
Isoleucine	0.751mg	0.22mg	0%
Leucine	1.473mg	0.432mg	0%
Lysine	0.568mg	0.161mg	0%
Methionine	0.157mg	0.097mg	0%
Phenylalanine	1.132mg	0.3mg	0%
Valine	0.855mg	0.267mg	0%
Histidine	0.539mg	0.147mg	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