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Almond butter vs. Chocolate brownie — In-Depth Nutrition Comparison

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How are almond butter and chocolate brownie different?

  • Almond butter has more manganese, copper, vitamin B2, magnesium, phosphorus, calcium, zinc, iron, and potassium than chocolate brownie.
  • Daily need coverage for manganese for almond butter is 67% higher.
  • Almond butter contains 6 times more calcium than chocolate brownie. While almond butter contains 347mg of calcium, chocolate brownie contains only 57mg.

Nuts, almond butter, plain, without salt added and Cookies, brownies, prepared from recipe are the varieties used in this article.

Infographic

Almond butter vs Chocolate brownie 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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Contains more MagnesiumMagnesium +426.4%
Contains more CalciumCalcium +508.8%
Contains more PotassiumPotassium +325%
Contains more IronIron +89.7%
Contains more CopperCopper +140.7%
Contains more ZincZinc +239.2%
Contains more PhosphorusPhosphorus +284.8%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +263%
Contains more SeleniumSelenium +379.2%

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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +394.2%
Contains more Vitamin B3Vitamin B3 +221.3%
Contains more FolateFolate +82.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +243.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.328mg
~equal in Vitamin B6 ~0.094mg
~equal in Vitamin K ~µg

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
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Contains more ProteinProtein +238.1%
Contains more FatsFats +90.7%
Contains more OtherOther +62.1%
Contains more CarbsCarbs +166.7%
Contains more WaterWater +668.3%

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
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 g
Contains less Sat. FatSaturated fat -43.3%
Contains more Mono. FatMonounsaturated fat +199.3%
Contains more Poly. FatPolyunsaturated fat +44.6%

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 Chocolate brownie
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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Chocolate brownie DV% diff.
Vitamin E 24.21mg 161%
Manganese 2.131mg 0.587mg 67%
Copper 0.934mg 0.388mg 61%
Vitamin B2 0.939mg 0.19mg 58%
Monounsaturated fat 32.445g 10.839g 54%
Magnesium 279mg 53mg 54%
Phosphorus 508mg 132mg 54%
Fiber 10.3g 41%
Fats 55.5g 29.1g 41%
Protein 20.96g 6.2g 30%
Calcium 347mg 57mg 29%
Polyunsaturated fat 13.613g 9.412g 28%
Cholesterol 0mg 73mg 24%
Iron 3.49mg 1.84mg 21%
Zinc 3.29mg 0.97mg 21%
Vitamin A 0µg 176µg 20%
Selenium 2.4µg 11.5µg 17%
Potassium 748mg 176mg 17%
Sodium 7mg 343mg 15%
Vitamin B3 3.155mg 0.982mg 14%
Saturated fat 4.152g 7.319g 14%
Carbs 18.82g 50.2g 10%
Choline 52.1mg 9%
Vitamin B1 0.041mg 0.141mg 8%
Vitamin B12 0µg 0.16µg 7%
Calories 614kcal 466kcal 7%
Folate 53µg 29µg 6%
Vitamin B6 0.103mg 0.094mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 8.52g 50.2g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Vitamin B5 0.318mg 0.328mg 0%
Tryptophan 0.159mg 0.078mg 0%
Threonine 0.555mg 0.228mg 0%
Isoleucine 0.813mg 0.265mg 0%
Leucine 1.483mg 0.447mg 0%
Lysine 0.612mg 0.283mg 0%
Methionine 0.122mg 0.132mg 0%
Phenylalanine 1.149mg 0.298mg 0%
Valine 0.937mg 0.323mg 0%
Histidine 0.55mg 0.136mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Chocolate brownie
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
18%
Chocolate brownie
Minerals Daily Need Coverage Score
141%
Almond butter
54%
Chocolate brownie

Comparison summary

Which food is lower in Sugar?
Chocolate brownie
Chocolate brownie is lower in Sugar (difference - 4.43g)
Which food is cheaper?
Chocolate brownie
Chocolate brownie is cheaper (difference - $3)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 336mg)
Which food is lower in Saturated fat?
Almond butter
Almond butter is lower in Saturated fat (difference - 3.167g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.