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Almond butter vs Almond - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 10)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.6)
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 0.35g)
Which food contains less Sugars?
Almond
Almond contains less Sugars (difference - 0.08g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 6mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond butter Almond
Rich in minerals ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond butter Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
51
Almond butter
59
Almond
Mineral Summary Score
99
Almond butter
96
Almond

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Almond
Contains more Calcium +29%
Contains more Copper +10.4%
Contains less Sodium -85.7%
Equal in Iron - 3.71
Equal in Potassium - 733
Equal in Magnesium - 270
Equal in Zinc - 3.12
Equal in Phosphorus - 481
Contains more Calcium +29%
Contains more Copper +10.4%
Contains less Sodium -85.7%
Equal in Iron - 3.71
Equal in Potassium - 733
Equal in Magnesium - 270
Equal in Zinc - 3.12
Equal in Phosphorus - 481

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Almond
Contains more Vitamin A +100%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +48.1%
Contains more Vitamin B6 +33%
Equal in Vitamin E - 25.63
Contains more Vitamin A +100%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +48.1%
Contains more Vitamin B6 +33%
Equal in Vitamin E - 25.63

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
126%
Almond butter
127%
Almond
Carbohydrates
19%
Almond butter
22%
Almond
Fats
256%
Almond butter
230%
Almond

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond butter Almond Opinion
Calories 614 579 Almond butter
Protein 20.96 21.15 Almond
Fats 55.5 49.93 Almond butter
Vitamin C 0 0
Carbs 18.82 21.55 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 3.49 3.71 Almond
Calcium 347 269 Almond butter
Potassium 748 733 Almond butter
Magnesium 279 270 Almond butter
Sugars 4.43 4.35 Almond butter
Fiber 10.3 12.5 Almond
Copper 0.934 1.031 Almond
Zinc 3.29 3.12 Almond butter
Starch 0.08 0.72 Almond
Phosphorus 508 481 Almond butter
Sodium 7 1 Almond
Vitamin A 1 2 Almond
Vitamin E 24.21 25.63 Almond
Vitamin D 0 0
Vitamin B1 0.041 0.205 Almond
Vitamin B2 0.939 1.138 Almond
Vitamin B3 3.155 3.618 Almond
Vitamin B5 0.318 0.471 Almond
Vitamin B6 0.103 0.137 Almond
Vitamin B12 0 0
Vitamin K 0 0
Folic acid (B9) 0 0
Trans Fat 0.015 Almond butter
Saturated Fat 4.152 3.802 Almond
Monounsaturated Fat 32.445 31.551 Almond butter
Polyunsaturated fat 13.613 12.329 Almond butter
Tryptophan 0.159 0.211 Almond
Threonine 0.555 0.601 Almond
Isoleucine 0.813 0.751 Almond butter
Leucine 1.483 1.473 Almond butter
Lysine 0.612 0.568 Almond butter
Methionine 0.122 0.157 Almond
Phenylalanine 1.149 1.132 Almond butter
Valine 0.937 0.855 Almond butter
Histidine 0.55 0.539 Almond butter
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.