Almond butter vs. Chocolate — In-Depth Nutrition Comparison
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What are the differences between almond butter and chocolate?
- Almond butter is higher in vitamin E, vitamin B2, phosphorus, magnesium, manganese, calcium, vitamin B3, and fiber, yet chocolate is higher in iron.
- Almond butter's daily need coverage for vitamin E is 158% more.
- Almond butter has 19 times more vitamin B2 than chocolate. While almond butter has 0.939mg of vitamin B2, chocolate has only 0.05mg.
- The amount of saturated fat in almond butter is lower.
We used Nuts, almond butter, plain, without salt added and Chocolate, dark, 45- 59% cacao solids types in this article.
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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 | +91.1% |
| Contains more CalciumCalcium | +519.6% |
| Contains more PotassiumPotassium | +33.8% |
| Contains more ZincZinc | +63.7% |
| Contains more PhosphorusPhosphorus | +146.6% |
| Contains less SodiumSodium | -70.8% |
| Contains more ManganeseManganese | +50.2% |
| Contains more IronIron | +129.8% |
| Contains more CopperCopper | +10.1% |
| Contains more SeleniumSelenium | +25% |
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 | +4383.3% |
| Contains more Vitamin B1Vitamin B1 | +64% |
| Contains more Vitamin B2Vitamin B2 | +1778% |
| Contains more Vitamin B3Vitamin B3 | +335.2% |
| Contains more Vitamin B6Vitamin B6 | +145.2% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 24.21mg | 0.54mg | 158% |
| Polyunsaturated fat | 13.613g | 1.092g | 83% |
| Vitamin B2 | 0.939mg | 0.05mg | 68% |
| Saturated fat | 4.152g | 18.519g | 65% |
| Monounsaturated fat | 32.445g | 9.54g | 57% |
| Iron | 3.49mg | 8.02mg | 57% |
| Phosphorus | 508mg | 206mg | 43% |
| Fats | 55.5g | 31.28g | 37% |
| Protein | 20.96g | 4.88g | 32% |
| Magnesium | 279mg | 146mg | 32% |
| Manganese | 2.131mg | 1.419mg | 31% |
| Calcium | 347mg | 56mg | 29% |
| Vitamin B3 | 3.155mg | 0.725mg | 15% |
| Carbs | 18.82g | 61.17g | 14% |
| Folate | 53µg | 13% | |
| Fiber | 10.3g | 7g | 13% |
| Zinc | 3.29mg | 2.01mg | 12% |
| Caffeine | 43mg | 11% | |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Copper | 0.934mg | 1.028mg | 10% |
| Choline | 52.1mg | 9% | |
| Vitamin K | 0µg | 8.1µg | 7% |
| Potassium | 748mg | 559mg | 6% |
| Vitamin B6 | 0.103mg | 0.042mg | 5% |
| Calories | 614kcal | 546kcal | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin B1 | 0.041mg | 0.025mg | 1% |
| Selenium | 2.4µg | 3µg | 1% |
| Sodium | 7mg | 24mg | 1% |
| Net carbs | 8.52g | 54.17g | N/A |
| Sugar | 4.43g | 47.9g | N/A |
| Starch | 0.08g | 0% | |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B5 | 0.318mg | 0.297mg | 0% |
| Trans fat | 0.112g | N/A | |
| 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% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 0.947g | N/A |
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:
4.88 g
Fats:
31.28 g
Carbs:
61.17 g
Water:
0.97 g
Other:
1.7 g
| Contains more ProteinProtein | +329.5% |
| Contains more FatsFats | +77.4% |
| Contains more WaterWater | +69.1% |
| Contains more OtherOther | +81.2% |
| Contains more CarbsCarbs | +225% |
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
18.519 g
Monounsaturated fat:
Mono. Fat
9.54 g
Polyunsaturated fat:
Poly. Fat
1.092 g
| Contains less Sat. FatSaturated fat | -77.6% |
| Contains more Mono. FatMonounsaturated fat | +240.1% |
| Contains more Poly. FatPolyunsaturated fat | +1146.6% |
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:
46.25 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.65 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +965.7% |
| Contains more LactoseLactose | +∞% |
~equal in
Fructose
~0g
~equal in
Galactose
~0g
