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Almond butter vs Almond - In-Depth Nutrition Comparison

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What are the main differences between Almond butter and Almond?

  • Almond butter is richer in Calcium, Polyunsaturated fat, and Monounsaturated Fat, yet Almond is richer in Vitamin B2, Vitamin B1, Copper, Vitamin E , and Fiber.
  • Almond's 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 Almond 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +29%
Contains less Sodium -85.7%
Contains more Copper +10.4%
Equal in Iron - 3.71
Equal in Magnesium - 270
Equal in Phosphorus - 481
Equal in Potassium - 733
Equal in Zinc - 3.12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Contains more Calcium +29%
Contains less Sodium -85.7%
Contains more Copper +10.4%
Equal in Iron - 3.71
Equal in Magnesium - 270
Equal in Phosphorus - 481
Equal in Potassium - 733
Equal in Zinc - 3.12

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 Folate +20.5%
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Folate +20.5%
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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond butter Almond Opinion
Net carbs 8.52g 9.05g Almond
Protein 20.96g 21.15g Almond
Fats 55.5g 49.93g Almond butter
Carbs 18.82g 21.55g Almond
Calories 614kcal 579kcal Almond butter
Starch 0.08g 0.72g Almond
Fructose 0g 0.11g Almond
Sugar 4.43g 4.35g Almond
Fiber 10.3g 12.5g Almond
Calcium 347mg 269mg Almond butter
Iron 3.49mg 3.71mg Almond
Magnesium 279mg 270mg Almond butter
Phosphorus 508mg 481mg Almond butter
Potassium 748mg 733mg Almond butter
Sodium 7mg 1mg Almond
Zinc 3.29mg 3.12mg Almond butter
Copper 0.934mg 1.031mg Almond
Vitamin A 1IU 2IU Almond
Vitamin E 24.21mg 25.63mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.041mg 0.205mg Almond
Vitamin B2 0.939mg 1.138mg Almond
Vitamin B3 3.155mg 3.618mg Almond
Vitamin B5 0.318mg 0.471mg Almond
Vitamin B6 0.103mg 0.137mg Almond
Folate 53µg 44µg Almond butter
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.159mg 0.211mg Almond
Threonine 0.555mg 0.601mg Almond
Isoleucine 0.813mg 0.751mg Almond butter
Leucine 1.483mg 1.473mg Almond butter
Lysine 0.612mg 0.568mg Almond butter
Methionine 0.122mg 0.157mg Almond
Phenylalanine 1.149mg 1.132mg Almond butter
Valine 0.937mg 0.855mg Almond butter
Histidine 0.55mg 0.539mg Almond butter
Cholesterol 0mg 0mg
Trans Fat g 0.015g Almond butter
Saturated Fat 4.152g 3.802g Almond
Monounsaturated Fat 32.445g 31.551g Almond butter
Polyunsaturated fat 13.613g 12.329g Almond butter

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Almond butter
82
Almond
Mineral Summary Score
140
Almond butter
139
Almond

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 food.
Protein
126%
Almond butter
127%
Almond
Carbohydrates
19%
Almond butter
22%
Almond
Fats
256%
Almond butter
230%
Almond

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 - 0)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 0.35g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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