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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.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 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%
~equal in Iron ~3.71mg
~equal in Phosphorus ~481mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~44µg

All nutrients comparison - raw data values

Nutrient Wheat Almonds 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%
Potassium 431mg 733mg 9%
Zinc 4.16mg 3.12mg 9%
Vitamin B5 0.935mg 0.471mg 9%
Choline 52.1mg 9%
Phosphorus 508mg 481mg 4%
Iron 3.52mg 3.71mg 2%
Protein per 100 calories 4g 3.7g N/A
Calories per 10 g protein 248kcal 274kcal N/A
Weight per 100 calories 29g 17g N/A
Unsaturated / Saturated Fat ratio 2.9 12 N/A
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
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
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 +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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -88.1%
Contains more Mono. FatMonounsaturated fat +9071.8%
Contains more Poly. FatPolyunsaturated fat +1160.6%

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. 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.