Lets compare vitamin content per 100 grams of Almonds vs Hard white Wheat:
Almonds have 10.5 times more Vitamin B2 and 25.4 times more Vitamin E than Hard white Wheat.
While Hard white Wheat contains 1.9 times more Vitamin B1, 2 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin K than Almonds.
Both Almonds and Hard white Wheat have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
Both Almonds as well as Hard white Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.
Comparing minerals per 100 grams for Almonds vs Hard white Wheat:
Almonds have 8.4 times more Calcium, 2.8 times more Copper, 2.9 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Hard white Wheat.
While Hard white Wheat contains 1.8 times more Manganese than Almonds.
Both Almonds and Hard white Wheat have similar amounts of Iron and Zinc per 100 g.
Comparison of macro-nutrients per 100 grams:
Almonds have 1.7 times more Energy, 29.2 times more Fat, 13.7 times more Saturated Fat, 17.2 times more Omega 6, 10.6 times more Sugars and 1.9 times more Protein than Hard white Wheat.
While Hard white Wheat contains 11.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
Both Almonds and Hard white Wheat have similar amounts of Fiber per 100 g.
Both Almonds as well as Hard white Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.