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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, Monounsaturated Fat, and Polyunsaturated 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% 0.06% 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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more FolateFolate +20.5%
Contains more Vitamin AVitamin A +100%
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 E ~25.63mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~52.1mg

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Almonds
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Almond butter Almonds Opinion
Calories 614kcal 579kcal Almond butter
Protein 20.96g 21.15g Almonds
Fats 55.5g 49.93g Almond butter
Net carbs 8.52g 9.05g Almonds
Carbs 18.82g 21.55g Almonds
Magnesium 279mg 270mg Almond butter
Calcium 347mg 269mg Almond butter
Potassium 748mg 733mg Almond butter
Iron 3.49mg 3.71mg Almonds
Sugar 4.43g 4.35g Almonds
Fiber 10.3g 12.5g Almonds
Copper 0.934mg 1.031mg Almonds
Zinc 3.29mg 3.12mg Almond butter
Starch 0.08g 0.72g Almonds
Phosphorus 508mg 481mg Almond butter
Sodium 7mg 1mg Almonds
Vitamin A 1IU 2IU Almonds
Vitamin E 24.21mg 25.63mg Almonds
Manganese 2.131mg 2.179mg Almonds
Selenium 2.4µg 4.1µg Almonds
Vitamin B1 0.041mg 0.205mg Almonds
Vitamin B2 0.939mg 1.138mg Almonds
Vitamin B3 3.155mg 3.618mg Almonds
Vitamin B5 0.318mg 0.471mg Almonds
Vitamin B6 0.103mg 0.137mg Almonds
Folate 53µg 44µg Almond butter
Trans Fat 0.015g Almond butter
Choline 52.1mg 52.1mg
Saturated Fat 4.152g 3.802g Almonds
Monounsaturated Fat 32.445g 31.551g Almond butter
Polyunsaturated fat 13.613g 12.329g Almond butter
Tryptophan 0.159mg 0.211mg Almonds
Threonine 0.555mg 0.601mg Almonds
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 Almonds
Phenylalanine 1.149mg 1.132mg Almond butter
Valine 0.937mg 0.855mg Almond butter
Histidine 0.55mg 0.539mg Almond butter
Fructose 0g 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0g 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
68%
Almond butter
78%
Almonds
Minerals Daily Need Coverage Score
141%
Almond butter
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Almonds
Almonds is lower in Saturated Fat (difference - 0.35g)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $0.6)
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.