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Almond butter vs. Brussels sprouts — In-Depth Nutrition Comparison

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Summary of differences between almond butter and Brussels sprouts

  • Almond butter has more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, calcium, and iron; however, Brussels sprouts are higher in vitamin K and vitamin C.
  • Almond butter covers your daily need for vitamin E, 156% more than Brussels sprouts.
  • Almond butter has 13 times more copper than Brussels sprouts. While almond butter has 0.934mg of copper, Brussels sprouts have only 0.07mg.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Brussels sprouts, raw.

Infographic

Almond butter vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +1113%
Contains more CalciumCalcium +726.2%
Contains more PotassiumPotassium +92.3%
Contains more IronIron +149.3%
Contains more CopperCopper +1234.3%
Contains more ZincZinc +683.3%
Contains more PhosphorusPhosphorus +636.2%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +532.3%
Contains more SeleniumSelenium +50%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin EVitamin E +2651.1%
Contains more Vitamin B2Vitamin B2 +943.3%
Contains more Vitamin B3Vitamin B3 +323.5%
Contains more CholineCholine +172.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +239%
Contains more Vitamin B6Vitamin B6 +112.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.309mg
~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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +520.1%
Contains more FatsFats +18400%
Contains more CarbsCarbs +110.3%
Contains more OtherOther +124.8%
Contains more WaterWater +5143.9%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +140965.2%
Contains less Sat. FatSaturated fat -98.5%
Contains more Poly. FatPolyunsaturated fat +1023.9%

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
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +843.5%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +3950%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~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 Brussels sprouts
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Brussels sprouts DV% diff.
Polyunsaturated fat 13.613g 153g 929%
Vitamin E 24.21mg 0.88mg 156%
Vitamin K 0µg 177µg 148%
Copper 0.934mg 0.07mg 96%
Vitamin C 0mg 85mg 94%
Fats 55.5g 0.3g 85%
Monounsaturated fat 32.445g 0.023g 81%
Manganese 2.131mg 0.337mg 78%
Vitamin B2 0.939mg 0.09mg 65%
Phosphorus 508mg 69mg 63%
Magnesium 279mg 23mg 61%
Protein 20.96g 3.38g 35%
Calcium 347mg 42mg 31%
Calories 614kcal 43kcal 29%
Zinc 3.29mg 0.42mg 26%
Fiber 10.3g 3.8g 26%
Iron 3.49mg 1.4mg 26%
Saturated fat 4.152g 0.062g 19%
Vitamin B3 3.155mg 0.745mg 15%
Potassium 748mg 389mg 11%
Vitamin B6 0.103mg 0.219mg 9%
Vitamin B1 0.041mg 0.139mg 8%
Choline 52.1mg 19.1mg 6%
Vitamin A 0µg 38µg 4%
Carbs 18.82g 8.95g 3%
Folate 53µg 61µg 2%
Selenium 2.4µg 1.6µg 1%
Fructose 0g 0.93g 1%
Sodium 7mg 25mg 1%
Net carbs 8.52g 5.15g N/A
Sugar 4.43g 2.2g N/A
Starch 0.08g 0%
Vitamin B5 0.318mg 0.309mg 0%
Tryptophan 0.159mg 0.037mg 0%
Threonine 0.555mg 0.12mg 0%
Isoleucine 0.813mg 0.132mg 0%
Leucine 1.483mg 0.152mg 0%
Lysine 0.612mg 0.154mg 0%
Methionine 0.122mg 0.032mg 0%
Phenylalanine 1.149mg 0.098mg 0%
Valine 0.937mg 0.155mg 0%
Histidine 0.55mg 0.076mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Brussels sprouts
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
73%
Brussels sprouts
Minerals Daily Need Coverage Score
141%
Almond butter
24%
Brussels sprouts

Comparison summary

Which food is lower in Sugar?
Brussels sprouts
Brussels sprouts is lower in Sugar (difference - 2.23g)
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 4.09g)
Which food is cheaper?
Brussels sprouts
Brussels sprouts is cheaper (difference - $2.6)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
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)
Which food is richer in vitamins?
?
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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.