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  6. Almond butter vs. Apple

Almond butter vs. Apple — In-Depth Nutrition Comparison

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How are Almond butter and Apple different?

  • Almond butter is higher than Apple in Vitamin E , Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Iron, Calcium, Fiber, and Zinc.
  • Almond butter covers your daily need of Vitamin E 160% more than Apple.
  • Almond butter contains 82 times more Zinc than Apple. Almond butter contains 3.29mg of Zinc, while Apple contains 0.04mg.

Nuts, almond butter, plain, without salt added and Apples, raw, with skin types were used in this article.

Infographic

Almond butter vs Apple infographic
Infographic link

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.
Almond butter
Almond butter
9
:
1
Apple
Apple
Contains more Calcium +5683.3%
Contains more Iron +2808.3%
Contains more Magnesium +5480%
Contains more Phosphorus +4518.2%
Contains more Potassium +599.1%
Contains more Zinc +8125%
Contains more Copper +3359.3%
Contains more Manganese +5988.6%
Contains more Selenium +∞%
Contains less Sodium -85.7%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +5683.3%
Contains more Iron +2808.3%
Contains more Magnesium +5480%
Contains more Phosphorus +4518.2%
Contains more Potassium +599.1%
Contains more Zinc +8125%
Contains more Copper +3359.3%
Contains more Manganese +5988.6%
Contains more Selenium +∞%
Contains less Sodium -85.7%

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.
Almond butter
Almond butter
7
:
3
Apple
Apple
Contains more Vitamin E +13350%
Contains more Vitamin B1 +141.2%
Contains more Vitamin B2 +3511.5%
Contains more Vitamin B3 +3367%
Contains more Vitamin B5 +421.3%
Contains more Vitamin B6 +151.2%
Contains more Folate +1666.7%
Contains more Vitamin A +5300%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Almond butter
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%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin E +13350%
Contains more Vitamin B1 +141.2%
Contains more Vitamin B2 +3511.5%
Contains more Vitamin B3 +3367%
Contains more Vitamin B5 +421.3%
Contains more Vitamin B6 +151.2%
Contains more Folate +1666.7%
Contains more Vitamin A +5300%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
4
:
1
Apple
Apple
Contains more Protein +7961.5%
Contains more Fats +32547.1%
Contains more Carbs +36.3%
Contains more Other +1440%
Contains more Water +5117.1%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +7961.5%
Contains more Fats +32547.1%
Contains more Carbs +36.3%
Contains more Other +1440%
Contains more Water +5117.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Apple
Apple
Contains more Monounsaturated Fat +463400%
Contains more Polyunsaturated fat +26592.2%
Contains less Saturated Fat -99.3%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +463400%
Contains more Polyunsaturated fat +26592.2%
Contains less Saturated Fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond butter
Almond butter
3
:
2
Apple
Apple
Contains more Starch +60%
Contains more Sucrose +109.7%
Contains more Maltose +∞%
Contains more Glucose +12050%
Contains more Fructose +∞%
Almond butter
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
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +60%
Contains more Sucrose +109.7%
Contains more Maltose +∞%
Contains more Glucose +12050%
Contains more Fructose +∞%

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 Apple
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond butter Apple Opinion
Net carbs 8.52g 11.41g Apple
Protein 20.96g 0.26g Almond butter
Fats 55.5g 0.17g Almond butter
Carbs 18.82g 13.81g Almond butter
Calories 614kcal 52kcal Almond butter
Starch 0.08g 0.05g Almond butter
Fructose 0g 5.9g Apple
Sugar 4.43g 10.39g Almond butter
Fiber 10.3g 2.4g Almond butter
Calcium 347mg 6mg Almond butter
Iron 3.49mg 0.12mg Almond butter
Magnesium 279mg 5mg Almond butter
Phosphorus 508mg 11mg Almond butter
Potassium 748mg 107mg Almond butter
Sodium 7mg 1mg Apple
Zinc 3.29mg 0.04mg Almond butter
Copper 0.934mg 0.027mg Almond butter
Manganese 2.131mg 0.035mg Almond butter
Selenium 2.4µg 0µg Almond butter
Vitamin A 1IU 54IU Apple
Vitamin A RAE 0µg 3µg Apple
Vitamin E 24.21mg 0.18mg Almond butter
Vitamin C 0mg 4.6mg Apple
Vitamin B1 0.041mg 0.017mg Almond butter
Vitamin B2 0.939mg 0.026mg Almond butter
Vitamin B3 3.155mg 0.091mg Almond butter
Vitamin B5 0.318mg 0.061mg Almond butter
Vitamin B6 0.103mg 0.041mg Almond butter
Folate 53µg 3µg Almond butter
Vitamin K 0µg 2.2µg Apple
Tryptophan 0.159mg 0.001mg Almond butter
Threonine 0.555mg 0.006mg Almond butter
Isoleucine 0.813mg 0.006mg Almond butter
Leucine 1.483mg 0.013mg Almond butter
Lysine 0.612mg 0.012mg Almond butter
Methionine 0.122mg 0.001mg Almond butter
Phenylalanine 1.149mg 0.006mg Almond butter
Valine 0.937mg 0.012mg Almond butter
Histidine 0.55mg 0.005mg Almond butter
Saturated Fat 4.152g 0.028g Apple
Monounsaturated Fat 32.445g 0.007g Almond butter
Polyunsaturated fat 13.613g 0.051g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Apple
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Almond butter
5%
Apple
Minerals Daily Need Coverage Score
141%
Almond butter
4%
Apple

Comparison summary

Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 4.124g)
Which food is cheaper?
Apple
Apple is cheaper (difference - $2.5)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 5.96g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.