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 for 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.
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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.
| 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.
| 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 | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +28.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
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
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
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
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
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.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 24.21mg | 0.71mg | 157% |
| Copper | 0.934mg | 0.03mg | 100% |
| Manganese | 2.131mg | 0.027mg | 91% |
| Polyunsaturated fat | 13.613g | 1.421g | 81% |
| Saturated fat | 4.152g | 18.867g | 67% |
| Magnesium | 279mg | 27mg | 60% |
| Monounsaturated fat | 32.445g | 9.246g | 58% |
| Selenium | 2.4µg | 28.5µg | 47% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Iron | 3.49mg | 0.14mg | 42% |
| Fiber | 10.3g | 0g | 41% |
| Vitamin B2 | 0.939mg | 0.428mg | 39% |
| Vitamin A | 0µg | 330µg | 37% |
| Calcium | 347mg | 710mg | 36% |
| Fats | 55.5g | 33.31g | 34% |
| Cholesterol | 0mg | 99mg | 33% |
| Sodium | 7mg | 653mg | 28% |
| Potassium | 748mg | 76mg | 20% |
| Vitamin B3 | 3.155mg | 0.059mg | 19% |
| Calories | 614kcal | 404kcal | 11% |
| Phosphorus | 508mg | 455mg | 8% |
| Folate | 53µg | 27µg | 7% |
| Choline | 52.1mg | 16.5mg | 6% |
| Carbs | 18.82g | 3.09g | 5% |
| Protein | 20.96g | 22.87g | 4% |
| Vitamin D | 0IU | 24IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin B6 | 0.103mg | 0.066mg | 3% |
| Zinc | 3.29mg | 3.64mg | 3% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Vitamin B5 | 0.318mg | 0.41mg | 2% |
| Vitamin B1 | 0.041mg | 0.029mg | 1% |
| Net carbs | 8.52g | 3.09g | N/A |
| Sugar | 4.43g | 0.48g | N/A |
| Starch | 0.08g | 0% | |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.159mg | 0.547mg | 0% |
| Threonine | 0.555mg | 1.044mg | 0% |
| Isoleucine | 0.813mg | 1.206mg | 0% |
| Leucine | 1.483mg | 1.939mg | 0% |
| Lysine | 0.612mg | 1.025mg | 0% |
| Methionine | 0.122mg | 0.547mg | 0% |
| Phenylalanine | 1.149mg | 1.074mg | 0% |
| Valine | 0.937mg | 1.404mg | 0% |
| Histidine | 0.55mg | 0.547mg | 0% |
| Omega-3 - EPA | 0.01g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
141%
79%
Comparison summary
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 3.95g)
Which food is cheaper?
Cheese is cheaper (difference - $1)
Which food is lower in Cholesterol?
Almond butter is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Almond butter contains less Sodium (difference - 646mg)
Which food is lower in Saturated fat?
Almond butter is lower in Saturated fat (difference - 14.715g)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 0)
Which food is richer in minerals?
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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?
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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.