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Almond butter vs. Custard — In-Depth Nutrition Comparison

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A recap on differences between almond butter and custard

  • Almond butter has more vitamin E, copper, manganese, magnesium, vitamin B2, phosphorus, fiber, iron, and zinc; however, custard is higher in vitamin B12.
  • Almond butter covers your daily vitamin E needs 161% more than custard.

Food varieties used in this article are Nuts, almond butter, plain, without salt added and Egg custards, dry mix, prepared with whole milk.

Infographic

Almond butter vs Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more MagnesiumMagnesium +1643.8%
Contains more CalciumCalcium +149.6%
Contains more PotassiumPotassium +261.4%
Contains more IronIron +926.5%
Contains more CopperCopper +3013.3%
Contains more ZincZinc +545.1%
Contains more PhosphorusPhosphorus +290.8%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +30342.9%
Contains more SeleniumSelenium +150%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin EVitamin E +40250%
Contains more Vitamin B2Vitamin B2 +326.8%
Contains more Vitamin B3Vitamin B3 +2290.2%
Contains more Vitamin B6Vitamin B6 +60.9%
Contains more FolateFolate +488.9%
Contains more CholineCholine +341.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +48.8%
Contains more Vitamin B5Vitamin B5 +119.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

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
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more ProteinProtein +425.3%
Contains more FatsFats +1287.5%
Contains more OtherOther +220.8%
Contains more WaterWater +4378.7%
~equal in Carbs ~17.6g

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains more Mono. FatMonounsaturated fat +2778.9%
Contains more Poly. FatPolyunsaturated fat +4263.1%
Contains less Sat. FatSaturated fat -51.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 96%
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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 4.63 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
~equal in Fructose ~0g
~equal in Galactose ~0g

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 Custard
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Custard DV% diff.
Vitamin E 24.21mg 0.06mg 161%
Copper 0.934mg 0.03mg 100%
Manganese 2.131mg 0.007mg 92%
Polyunsaturated fat 13.613g 0.312g 89%
Fats 55.5g 4g 79%
Monounsaturated fat 32.445g 1.127g 78%
Magnesium 279mg 16mg 63%
Vitamin B2 0.939mg 0.22mg 55%
Phosphorus 508mg 130mg 54%
Fiber 10.3g 0g 41%
Iron 3.49mg 0.34mg 39%
Protein 20.96g 3.99g 34%
Zinc 3.29mg 0.51mg 25%
Calories 614kcal 122kcal 25%
Vitamin B12 0µg 0.52µg 22%
Calcium 347mg 139mg 21%
Vitamin B3 3.155mg 0.132mg 19%
Cholesterol 0mg 51mg 17%
Potassium 748mg 207mg 16%
Folate 53µg 9µg 11%
Saturated fat 4.152g 2.032g 10%
Vitamin B5 0.318mg 0.699mg 8%
Choline 52.1mg 11.8mg 7%
Selenium 2.4µg 6µg 7%
Vitamin D 0IU 47IU 6%
Vitamin A 0µg 52µg 6%
Vitamin D 0µg 1.2µg 6%
Sodium 7mg 84mg 3%
Vitamin B6 0.103mg 0.064mg 3%
Vitamin B1 0.041mg 0.061mg 2%
Vitamin C 0mg 0.1mg 0%
Carbs 18.82g 17.6g 0%
Net carbs 8.52g 17.6g N/A
Sugar 4.43g 4.82g N/A
Starch 0.08g 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.159mg 0.082mg 0%
Threonine 0.555mg 0.192mg 0%
Isoleucine 0.813mg 0.207mg 0%
Leucine 1.483mg 0.337mg 0%
Lysine 0.612mg 0.214mg 0%
Methionine 0.122mg 0.091mg 0%
Phenylalanine 1.149mg 0.173mg 0%
Valine 0.937mg 0.233mg 0%
Histidine 0.55mg 0.092mg 0%
Omega-3 - DHA 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Custard
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
19%
Custard
Minerals Daily Need Coverage Score
141%
Almond butter
21%
Custard

Comparison summary

Which food is lower in Saturated fat?
Custard
Custard is lower in Saturated fat (difference - 2.12g)
Which food is cheaper?
Custard
Custard is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 77mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 35)
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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.