Almond butter vs. Dates — In-Depth Nutrition Comparison
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Important differences between almond butter and dates
- Dates have less vitamin E, manganese, copper, vitamin B2, phosphorus, magnesium, iron, calcium, and zinc.
- Almond butter's daily need coverage for vitamin E is 161% more.
- Almond butter has 130 times more saturated fat than dates. Almond butter has 4.152g of saturated fat, while dates have 0.032g.
The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Dates, deglet noor.
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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 | +548.8% |
| Contains more CalciumCalcium | +789.7% |
| Contains more PotassiumPotassium | +14% |
| Contains more IronIron | +242.2% |
| Contains more CopperCopper | +353.4% |
| Contains more ZincZinc | +1034.5% |
| Contains more PhosphorusPhosphorus | +719.4% |
| Contains more ManganeseManganese | +713.4% |
| Contains less SodiumSodium | -71.4% |
| 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 | +48320% |
| Contains more Vitamin B2Vitamin B2 | +1322.7% |
| Contains more Vitamin B3Vitamin B3 | +147.6% |
| Contains more FolateFolate | +178.9% |
| Contains more CholineCholine | +727% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.8% |
| Contains more Vitamin B5Vitamin B5 | +85.2% |
| Contains more Vitamin B6Vitamin B6 | +60.2% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 24.21mg | 0.05mg | 161% |
| Polyunsaturated fat | 13.613g | 0.019g | 91% |
| Fats | 55.5g | 0.39g | 85% |
| Monounsaturated fat | 32.445g | 0.036g | 81% |
| Copper | 0.934mg | 0.206mg | 81% |
| Manganese | 2.131mg | 0.262mg | 81% |
| Vitamin B2 | 0.939mg | 0.066mg | 67% |
| Phosphorus | 508mg | 62mg | 64% |
| Magnesium | 279mg | 43mg | 56% |
| Protein | 20.96g | 2.45g | 37% |
| Calcium | 347mg | 39mg | 31% |
| Iron | 3.49mg | 1.02mg | 31% |
| Zinc | 3.29mg | 0.29mg | 27% |
| Fructose | 0g | 19.56g | 24% |
| Carbs | 18.82g | 75.03g | 19% |
| Saturated fat | 4.152g | 0.032g | 19% |
| Calories | 614kcal | 282kcal | 17% |
| Vitamin B3 | 3.155mg | 1.274mg | 12% |
| Fiber | 10.3g | 8g | 9% |
| Folate | 53µg | 19µg | 9% |
| Choline | 52.1mg | 6.3mg | 8% |
| Vitamin B5 | 0.318mg | 0.589mg | 5% |
| Vitamin B6 | 0.103mg | 0.165mg | 5% |
| Potassium | 748mg | 656mg | 3% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Vitamin B1 | 0.041mg | 0.052mg | 1% |
| Selenium | 2.4µg | 3µg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 8.52g | 67.03g | N/A |
| Sugar | 4.43g | 63.35g | N/A |
| Starch | 0.08g | 0% | |
| Sodium | 7mg | 2mg | 0% |
| Tryptophan | 0.159mg | 0.012mg | 0% |
| Threonine | 0.555mg | 0.043mg | 0% |
| Isoleucine | 0.813mg | 0.049mg | 0% |
| Leucine | 1.483mg | 0.084mg | 0% |
| Lysine | 0.612mg | 0.066mg | 0% |
| Methionine | 0.122mg | 0.022mg | 0% |
| Phenylalanine | 1.149mg | 0.05mg | 0% |
| Valine | 0.937mg | 0.071mg | 0% |
| Histidine | 0.55mg | 0.032mg | 0% |
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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +755.5% |
| Contains more FatsFats | +14130.8% |
| Contains more OtherOther | +92.5% |
| Contains more CarbsCarbs | +298.7% |
| Contains more WaterWater | +1151.8% |
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +90025% |
| Contains more Poly. FatPolyunsaturated fat | +71547.4% |
| Contains less Sat. FatSaturated fat | -99.2% |
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:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +449.3% |
| Contains more GlucoseGlucose | +99250% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +71.4% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
