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Almond butter vs. Mozzarella — In-Depth Nutrition Comparison

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Important differences between almond butter and mozzarella

  • Almond butter has more vitamin E, copper, magnesium, vitamin B2, fiber, and iron; however, mozzarella has more calcium, vitamin B12, and selenium.
  • Almond butter's daily need coverage for vitamin E is 160% more.
  • Almond butter is lower in saturated fat.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Cheese, mozzarella, low sodium.

Infographic

Almond butter vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +973.1%
Contains more PotassiumPotassium +687.4%
Contains more IronIron +1296%
Contains more CopperCopper +3359.3%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +110.7%
Contains more SeleniumSelenium +554.2%
~equal in Zinc ~3.13mg
~equal in Phosphorus ~524mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin EVitamin E +16040%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +176.2%
Contains more Vitamin B3Vitamin B3 +2529.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more FolateFolate +488.9%
Contains more CholineCholine +183.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more FatsFats +224.6%
Contains more CarbsCarbs +507.1%
Contains more OtherOther +28.3%
Contains more ProteinProtein +31.2%
Contains more WaterWater +2942.7%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +569.8%
Contains more Poly. FatPolyunsaturated fat +2574.5%

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 Mozzarella
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Almond butter Mozzarella DV% diff.
Vitamin E 24.21mg 0.15mg 160%
Copper 0.934mg 0.027mg 101%
Manganese 2.131mg 93%
Polyunsaturated fat 13.613g 0.509g 87%
Monounsaturated fat 32.445g 4.844g 69%
Magnesium 279mg 26mg 60%
Fats 55.5g 17.1g 59%
Vitamin B2 0.939mg 0.34mg 46%
Iron 3.49mg 0.25mg 41%
Fiber 10.3g 0g 41%
Calcium 347mg 731mg 38%
Vitamin B12 0µg 0.92µg 38%
Saturated fat 4.152g 10.867g 31%
Selenium 2.4µg 15.7µg 24%
Potassium 748mg 95mg 19%
Vitamin B3 3.155mg 0.12mg 19%
Cholesterol 0mg 54mg 18%
Calories 614kcal 280kcal 17%
Vitamin A 0µg 137µg 15%
Protein 20.96g 27.5g 13%
Folate 53µg 9µg 11%
Vitamin B5 0.318mg 6%
Choline 52.1mg 18.4mg 6%
Carbs 18.82g 3.1g 5%
Vitamin K 0µg 1.8µg 2%
Vitamin D 0IU 13IU 2%
Vitamin D 0µg 0.3µg 2%
Vitamin B1 0.041mg 0.02mg 2%
Vitamin B6 0.103mg 0.08mg 2%
Phosphorus 508mg 524mg 2%
Zinc 3.29mg 3.13mg 1%
Net carbs 8.52g 3.1g N/A
Sugar 4.43g 1.23g N/A
Starch 0.08g 0%
Sodium 7mg 16mg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Mozzarella
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
23%
Mozzarella
Minerals Daily Need Coverage Score
141%
Almond butter
66%
Mozzarella

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 3.2g)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $1)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 54mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Almond butter
Almond butter is lower in Saturated fat (difference - 6.715g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
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.

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.