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Almond butter vs. Cheese — In-Depth Nutrition Comparison

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The main differences between Almond butter and Cheese

  • Almond butter is richer in Vitamin E, Copper, Manganese, Magnesium, Iron, Fiber, and Vitamin B2, yet Cheese is richer in Selenium, and Vitamin B12.
  • Daily need coverage for Vitamin E from Almond butter is 157% higher.
  • Almond butter contains less Saturated Fat.

Food types used in this article are Nuts, almond butter, plain, without salt added and Cheese, cheddar.

Infographic

Almond butter vs Cheese 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%
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +933.3%
Contains more PotassiumPotassium +884.2%
Contains more IronIron +2392.9%
Contains more CopperCopper +3013.3%
Contains more PhosphorusPhosphorus +11.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +7792.6%
Contains more CalciumCalcium +104.6%
Contains more ZincZinc +10.6%
Contains more SeleniumSelenium +1087.5%

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%
Cheese
Cheese
5
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin EVitamin E +3309.9%
Contains more Vitamin B1Vitamin B1 +41.4%
Contains more Vitamin B2Vitamin B2 +119.4%
Contains more Vitamin B3Vitamin B3 +5247.5%
Contains more Vitamin B6Vitamin B6 +56.1%
Contains more FolateFolate +96.3%
Contains more CholineCholine +215.8%
Contains more Vitamin AVitamin A +124100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more FatsFats +66.6%
Contains more CarbsCarbs +509.1%
Contains more WaterWater +2157.3%
Contains more OtherOther +20.5%
~equal in Protein ~22.87g

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
Cheese
Cheese
0
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated Fat -78%
Contains more Mono. FatMonounsaturated Fat +250.9%
Contains more Poly. FatPolyunsaturated fat +858%

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
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +1200%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~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 Cheese
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Cheese Opinion
Calories 614kcal 404kcal Almond butter
Protein 20.96g 22.87g Cheese
Fats 55.5g 33.31g Almond butter
Net carbs 8.52g 3.09g Almond butter
Carbs 18.82g 3.09g Almond butter
Cholesterol 0mg 99mg Almond butter
Vitamin D 0IU 24IU Cheese
Magnesium 279mg 27mg Almond butter
Calcium 347mg 710mg Cheese
Potassium 748mg 76mg Almond butter
Iron 3.49mg 0.14mg Almond butter
Sugar 4.43g 0.48g Cheese
Fiber 10.3g 0g Almond butter
Copper 0.934mg 0.03mg Almond butter
Zinc 3.29mg 3.64mg Cheese
Starch 0.08g Almond butter
Phosphorus 508mg 455mg Almond butter
Sodium 7mg 653mg Almond butter
Vitamin A 1IU 1242IU Cheese
Vitamin A 0µg 330µg Cheese
Vitamin E 24.21mg 0.71mg Almond butter
Vitamin D 0µg 0.6µg Cheese
Manganese 2.131mg 0.027mg Almond butter
Selenium 2.4µg 28.5µg Cheese
Vitamin B1 0.041mg 0.029mg Almond butter
Vitamin B2 0.939mg 0.428mg Almond butter
Vitamin B3 3.155mg 0.059mg Almond butter
Vitamin B5 0.318mg 0.41mg Cheese
Vitamin B6 0.103mg 0.066mg Almond butter
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 0µg 2.4µg Cheese
Folate 53µg 27µg Almond butter
Trans Fat 0.917g Almond butter
Choline 52.1mg 16.5mg Almond butter
Saturated Fat 4.152g 18.867g Almond butter
Monounsaturated Fat 32.445g 9.246g Almond butter
Polyunsaturated fat 13.613g 1.421g Almond butter
Tryptophan 0.159mg 0.547mg Cheese
Threonine 0.555mg 1.044mg Cheese
Isoleucine 0.813mg 1.206mg Cheese
Leucine 1.483mg 1.939mg Cheese
Lysine 0.612mg 1.025mg Cheese
Methionine 0.122mg 0.547mg Cheese
Phenylalanine 1.149mg 1.074mg Almond butter
Valine 0.937mg 1.404mg Cheese
Histidine 0.55mg 0.547mg Almond butter
Omega-3 - EPA 0.01g Cheese
Omega-3 - DHA 0.001g Cheese
Omega-3 - DPA 0.017g Cheese
Omega-6 - Eicosadienoic acid 0g 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Cheese
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
33%
Cheese
Minerals Daily Need Coverage Score
141%
Almond butter
79%
Cheese

Comparison summary

Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 3.95g)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $1)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 646mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 14.715g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
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.
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.