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  6. Almond butter vs. Dried fruit

Almond butter vs. Dried fruit — In-Depth Nutrition Comparison

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What are the differences between almond butter and dried fruit?

  • Almond butter is higher in vitamin E, manganese, vitamin B2, copper, phosphorus, magnesium, calcium, and zinc, yet dried fruit is higher in vitamin A.
  • Almond butter's daily need coverage for vitamin E is 133% more.
  • Almond butter has 244 times more saturated fat than dried fruit. While almond butter has 4.152g of saturated fat, dried fruit has only 0.017g.

We used Nuts, almond butter, plain, without salt added and Apricots, dried, sulfured, uncooked types in this article.

Infographic

Almond butter vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +771.9%
Contains more CalciumCalcium +530.9%
Contains more IronIron +31.2%
Contains more CopperCopper +172.3%
Contains more ZincZinc +743.6%
Contains more PhosphorusPhosphorus +615.5%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +806.8%
Contains more PotassiumPotassium +55.3%
~equal in Selenium ~2.2µg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin EVitamin E +459.1%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B2Vitamin B2 +1168.9%
Contains more Vitamin B3Vitamin B3 +21.9%
Contains more FolateFolate +430%
Contains more CholineCholine +274.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Dried fruit DV% diff.
Vitamin E 24.21mg 4.33mg 133%
Polyunsaturated fat 13.613g 0.074g 90%
Fats 55.5g 0.51g 85%
Manganese 2.131mg 0.235mg 82%
Monounsaturated fat 32.445g 0.074g 81%
Vitamin B2 0.939mg 0.074mg 67%
Copper 0.934mg 0.343mg 66%
Phosphorus 508mg 71mg 62%
Magnesium 279mg 32mg 59%
Protein 20.96g 3.39g 35%
Calcium 347mg 55mg 29%
Zinc 3.29mg 0.39mg 26%
Vitamin A 0µg 180µg 20%
Calories 614kcal 241kcal 19%
Saturated fat 4.152g 0.017g 19%
Fructose 0g 12.47g 16%
Carbs 18.82g 62.64g 15%
Fiber 10.3g 7.3g 12%
Potassium 748mg 1162mg 12%
Folate 53µg 10µg 11%
Iron 3.49mg 2.66mg 10%
Choline 52.1mg 13.9mg 7%
Vitamin B3 3.155mg 2.589mg 4%
Vitamin B5 0.318mg 0.516mg 4%
Vitamin K 0µg 3.1µg 3%
Vitamin B6 0.103mg 0.143mg 3%
Vitamin B1 0.041mg 0.015mg 2%
Vitamin C 0mg 1mg 1%
Net carbs 8.52g 55.34g N/A
Sugar 4.43g 53.44g N/A
Starch 0.08g 0.35g 0%
Sodium 7mg 10mg 0%
Selenium 2.4µg 2.2µg 0%
Tryptophan 0.159mg 0.016mg 0%
Threonine 0.555mg 0.073mg 0%
Isoleucine 0.813mg 0.063mg 0%
Leucine 1.483mg 0.105mg 0%
Lysine 0.612mg 0.083mg 0%
Methionine 0.122mg 0.015mg 0%
Phenylalanine 1.149mg 0.062mg 0%
Valine 0.937mg 0.078mg 0%
Histidine 0.55mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +518.3%
Contains more FatsFats +10782.4%
Contains more OtherOther +19.8%
Contains more CarbsCarbs +232.8%
Contains more WaterWater +1783.5%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +43744.6%
Contains more Poly. FatPolyunsaturated fat +18295.9%
Contains less Sat. FatSaturated fat -99.6%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +337.5%
Contains more SucroseSucrose +81.8%
Contains more GlucoseGlucose +165300%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.