Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almond butter
  5. Compare
  6. Almond butter vs. Cassava

Almond butter vs. Cassava — In-Depth Nutrition Comparison

Compare

How are almond butter and cassava different?

  • Almond butter has more vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, iron, fiber, calcium, and zinc than cassava.
  • Daily need coverage for vitamin E for almond butter is 160% higher.
  • Almond butter contains 22 times more calcium than cassava. While almond butter contains 347mg of calcium, cassava contains only 16mg.

Nuts, almond butter, plain, without salt added and Cassava, raw are the varieties used in this article.

Infographic

Almond butter vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +1228.6%
Contains more CalciumCalcium +2068.8%
Contains more PotassiumPotassium +176%
Contains more IronIron +1192.6%
Contains more CopperCopper +834%
Contains more ZincZinc +867.6%
Contains more PhosphorusPhosphorus +1781.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +454.9%
Contains more SeleniumSelenium +242.9%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin EVitamin E +12642.1%
Contains more Vitamin B2Vitamin B2 +1856.3%
Contains more Vitamin B3Vitamin B3 +269.4%
Contains more Vitamin B5Vitamin B5 +197.2%
Contains more Vitamin B6Vitamin B6 +17%
Contains more FolateFolate +96.3%
Contains more CholineCholine +119.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +112.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Cassava DV% diff.
Vitamin E 24.21mg 0.19mg 160%
Copper 0.934mg 0.1mg 93%
Polyunsaturated fat 13.613g 0.048g 90%
Fats 55.5g 0.28g 85%
Monounsaturated fat 32.445g 0.075g 81%
Manganese 2.131mg 0.384mg 76%
Phosphorus 508mg 27mg 69%
Vitamin B2 0.939mg 0.048mg 69%
Magnesium 279mg 21mg 61%
Iron 3.49mg 0.27mg 40%
Protein 20.96g 1.36g 39%
Fiber 10.3g 1.8g 34%
Calcium 347mg 16mg 33%
Zinc 3.29mg 0.34mg 27%
Calories 614kcal 160kcal 23%
Vitamin C 0mg 20.6mg 23%
Saturated fat 4.152g 0.074g 19%
Potassium 748mg 271mg 14%
Vitamin B3 3.155mg 0.854mg 14%
Folate 53µg 27µg 7%
Carbs 18.82g 38.06g 6%
Choline 52.1mg 23.7mg 5%
Vitamin B5 0.318mg 0.107mg 4%
Vitamin B1 0.041mg 0.087mg 4%
Selenium 2.4µg 0.7µg 3%
Vitamin K 0µg 1.9µg 2%
Vitamin B6 0.103mg 0.088mg 1%
Net carbs 8.52g 36.26g N/A
Sugar 4.43g 1.7g N/A
Starch 0.08g 0%
Sodium 7mg 14mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.159mg 0.019mg 0%
Threonine 0.555mg 0.028mg 0%
Isoleucine 0.813mg 0.027mg 0%
Leucine 1.483mg 0.039mg 0%
Lysine 0.612mg 0.044mg 0%
Methionine 0.122mg 0.011mg 0%
Phenylalanine 1.149mg 0.026mg 0%
Valine 0.937mg 0.035mg 0%
Histidine 0.55mg 0.02mg 0%

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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +1441.2%
Contains more FatsFats +19721.4%
Contains more OtherOther +396.8%
Contains more CarbsCarbs +102.2%
Contains more WaterWater +3539%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +43160%
Contains more Poly. FatPolyunsaturated fat +28260.4%
Contains less Sat. FatSaturated fat -98.2%

People also compare

Almond butter
Almond butter vs Almonds
Almonds
Almond butter
Almond butter vs Butter
Butter
Almond butter
Almond butter vs Peanut butter
Peanut butter
Cassava
Cassava vs Corn raw
Corn raw
Cassava
Cassava vs Potato
Potato
Cassava
Cassava vs Cucumber
Cucumber

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.