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Almond butter vs. Wheat Bread — In-Depth Nutrition Comparison

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Significant differences between almond butter and wheat Bread

  • Almond butter has more vitamin E, copper, magnesium, phosphorus, vitamin B2, manganese, and fiber; however, wheat Bread is richer in selenium and vitamin B1.
  • Almond butter covers your daily vitamin E needs 160% more than wheat Bread.
  • Wheat Bread has 5 times less magnesium than almond butter. Almond butter has 279mg of magnesium, while wheat Bread has 59mg.
  • Almond butter contains less sodium.

Specific food types used in this comparison are Nuts, almond butter, plain, without salt added and Bread, wheat, toasted.

Infographic

Almond butter vs Wheat Bread 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.
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +372.9%
Contains more CalciumCalcium +110.3%
Contains more PotassiumPotassium +235.4%
Contains more CopperCopper +371.7%
Contains more ZincZinc +123.8%
Contains more PhosphorusPhosphorus +170.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +54.8%
Contains more IronIron +17.2%
Contains more SeleniumSelenium +1291.7%

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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin EVitamin E +9987.5%
Contains more Vitamin B2Vitamin B2 +145.8%
Contains more CholineCholine +135.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +970.7%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B5Vitamin B5 +43.4%
Contains more Vitamin B6Vitamin B6 +48.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +61.7%
Contains more FatsFats +1199.8%
Contains more OtherOther +11.2%
Contains more CarbsCarbs +196.3%
Contains more WaterWater +1377.4%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +3084%
Contains more Poly. FatPolyunsaturated fat +691.5%
Contains less Sat. FatSaturated fat -76.2%

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 Wheat Bread
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond butter Wheat Bread DV% diff.
Vitamin E 24.21mg 0.24mg 160%
Copper 0.934mg 0.198mg 82%
Fats 55.5g 4.27g 79%
Polyunsaturated fat 13.613g 1.72g 79%
Monounsaturated fat 32.445g 1.019g 79%
Selenium 2.4µg 33.4µg 56%
Magnesium 279mg 59mg 52%
Phosphorus 508mg 188mg 46%
Vitamin B2 0.939mg 0.382mg 43%
Manganese 2.131mg 1.377mg 33%
Vitamin B1 0.041mg 0.439mg 33%
Sodium 7mg 601mg 26%
Fiber 10.3g 4.7g 22%
Vitamin B3 3.155mg 6.25mg 19%
Calcium 347mg 165mg 18%
Zinc 3.29mg 1.47mg 17%
Protein 20.96g 12.96g 16%
Calories 614kcal 313kcal 15%
Potassium 748mg 223mg 15%
Saturated fat 4.152g 0.989g 14%
Carbs 18.82g 55.77g 12%
Iron 3.49mg 4.09mg 8%
Folate 53µg 86µg 8%
Vitamin K 0µg 5.7µg 5%
Choline 52.1mg 22.1mg 5%
Vitamin B6 0.103mg 0.153mg 4%
Vitamin B5 0.318mg 0.456mg 3%
Vitamin C 0mg 0.2mg 0%
Net carbs 8.52g 51.07g N/A
Sugar 4.43g 6.42g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.092mg 0%
Threonine 0.555mg 0.299mg 0%
Isoleucine 0.813mg 0.258mg 0%
Leucine 1.483mg 0.461mg 0%
Lysine 0.612mg 0.215mg 0%
Methionine 0.122mg 0.105mg 0%
Phenylalanine 1.149mg 0.315mg 0%
Valine 0.937mg 0.31mg 0%
Histidine 0.55mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Wheat Bread
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
36%
Wheat Bread
Minerals Daily Need Coverage Score
141%
Almond butter
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 3.163g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.7)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 1.99g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 594mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.