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  6. Almond butter vs. Almonds

Almond butter vs. Almonds — In-Depth Nutrition Comparison

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What are the main differences between almond butter and almonds?

  • Almond butter is richer in calcium, polyunsaturated fat, and monounsaturated fat, yet almonds are richer in vitamin B2, vitamin B1, copper, vitamin E, and fiber.
  • Almonds' daily need coverage for vitamin B2 is 15% higher.

We used Nuts, almond butter, plain, without salt added and Nuts, almonds types in this comparison.

Infographic

Almond butter vs Almonds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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 CalciumCalcium +29%
Contains more CopperCopper +10.4%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +70.8%
~equal in Magnesium ~270mg
~equal in Potassium ~733mg
~equal in Iron ~3.71mg
~equal in Zinc ~3.12mg
~equal in Phosphorus ~481mg
~equal in Manganese ~2.179mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more FolateFolate +20.5%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B3Vitamin B3 +14.7%
Contains more Vitamin B5Vitamin B5 +48.1%
Contains more Vitamin B6Vitamin B6 +33%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~25.63mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~52.1mg

All nutrients comparison - raw data values

Nutrient Almond butter Almonds DV% diff.
Vitamin B2 0.939mg 1.138mg 15%
Vitamin B1 0.041mg 0.205mg 14%
Copper 0.934mg 1.031mg 11%
Vitamin E 24.21mg 25.63mg 9%
Fiber 10.3g 12.5g 9%
Fats 55.5g 49.93g 9%
Polyunsaturated fat 13.613g 12.329g 9%
Calcium 347mg 269mg 8%
Phosphorus 508mg 481mg 4%
Vitamin B5 0.318mg 0.471mg 3%
Vitamin B3 3.155mg 3.618mg 3%
Vitamin B6 0.103mg 0.137mg 3%
Selenium 2.4µg 4.1µg 3%
Iron 3.49mg 3.71mg 3%
Folate 53µg 44µg 2%
Saturated fat 4.152g 3.802g 2%
Monounsaturated fat 32.445g 31.551g 2%
Calories 614kcal 579kcal 2%
Manganese 2.131mg 2.179mg 2%
Zinc 3.29mg 3.12mg 2%
Magnesium 279mg 270mg 2%
Carbs 18.82g 21.55g 1%
Protein 20.96g 21.15g 0%
Net carbs 8.52g 9.05g N/A
Potassium 748mg 733mg 0%
Sugar 4.43g 4.35g N/A
Starch 0.08g 0.72g 0%
Sodium 7mg 1mg 0%
Trans fat 0.015g N/A
Choline 52.1mg 52.1mg 0%
Tryptophan 0.159mg 0.211mg 0%
Threonine 0.555mg 0.601mg 0%
Isoleucine 0.813mg 0.751mg 0%
Leucine 1.483mg 1.473mg 0%
Lysine 0.612mg 0.568mg 0%
Methionine 0.122mg 0.157mg 0%
Phenylalanine 1.149mg 1.132mg 0%
Valine 0.937mg 0.855mg 0%
Histidine 0.55mg 0.539mg 0%
Fructose 0g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 +14.5%
Contains more WaterWater +168.9%
~equal in Protein ~21.15g
~equal in Fats ~49.93g
~equal in Other ~2.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 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
~equal in Saturated fat ~3.802g
~equal in Monounsaturated fat ~31.551g
~equal in Polyunsaturated fat ~12.329g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
14% 78% 3% 2%
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 MaltoseMaltose +75%
Contains more StarchStarch +800%
Contains more GlucoseGlucose +750%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Sucrose ~3.95g
~equal in Lactose ~0g

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.