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  6. Almond butter vs. Crouton

Almond butter vs. Crouton — In-Depth Nutrition Comparison

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What are the differences between almond butter and crouton?

  • Almond butter is higher in copper, manganese, magnesium, phosphorus, vitamin B2, calcium, and zinc, yet crouton is higher in selenium and vitamin B1.
  • Almond butter's daily need coverage for copper is 86% more.
  • Almond butter has 9 times more magnesium than crouton. While almond butter has 279mg of magnesium, crouton has only 31mg.
  • The amount of sodium in almond butter is lower.

We used Nuts, almond butter, plain, without salt added and Croutons, plain types in this article.

Infographic

Almond butter vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +356.6%
Contains more PotassiumPotassium +503.2%
Contains more CopperCopper +473%
Contains more ZincZinc +269.7%
Contains more PhosphorusPhosphorus +341.7%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +326.2%
Contains more IronIron +16.9%
Contains more SeleniumSelenium +1462.5%

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% 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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +245.2%
Contains more Vitamin B6Vitamin B6 +296.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1419.5%
Contains more Vitamin B3Vitamin B3 +72.4%
Contains more Vitamin B5Vitamin B5 +34.9%
Contains more FolateFolate +149.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Crouton DV% diff.
Vitamin E 24.21mg 161%
Copper 0.934mg 0.163mg 86%
Polyunsaturated fat 13.613g 1.273g 82%
Fats 55.5g 6.6g 75%
Monounsaturated fat 32.445g 3.059g 73%
Manganese 2.131mg 0.5mg 71%
Selenium 2.4µg 37.5µg 64%
Magnesium 279mg 31mg 59%
Phosphorus 508mg 115mg 56%
Vitamin B2 0.939mg 0.272mg 51%
Vitamin B1 0.041mg 0.623mg 49%
Sodium 7mg 698mg 30%
Calcium 347mg 76mg 27%
Zinc 3.29mg 0.89mg 22%
Fiber 10.3g 5.1g 21%
Folate 53µg 132µg 20%
Potassium 748mg 124mg 18%
Carbs 18.82g 73.5g 18%
Protein 20.96g 11.9g 18%
Vitamin B3 3.155mg 5.439mg 14%
Saturated fat 4.152g 1.51g 12%
Calories 614kcal 407kcal 10%
Choline 52.1mg 9%
Iron 3.49mg 4.08mg 7%
Vitamin B6 0.103mg 0.026mg 6%
Vitamin B5 0.318mg 0.429mg 2%
Net carbs 8.52g 68.4g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.14mg 0%
Threonine 0.555mg 0.337mg 0%
Isoleucine 0.813mg 0.456mg 0%
Leucine 1.483mg 0.832mg 0%
Lysine 0.612mg 0.278mg 0%
Methionine 0.122mg 0.211mg 0%
Phenylalanine 1.149mg 0.586mg 0%
Valine 0.937mg 0.514mg 0%
Histidine 0.55mg 0.255mg 0%

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +76.1%
Contains more FatsFats +740.9%
Contains more OtherOther +23.2%
Contains more CarbsCarbs +290.5%
Contains more WaterWater +235.4%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains more Mono. FatMonounsaturated fat +960.6%
Contains more Poly. FatPolyunsaturated fat +969.4%
Contains less Sat. FatSaturated fat -63.6%

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.