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Almond butter vs. Edam — In-Depth Nutrition Comparison

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Summary of differences between almond butter and edam

  • Almond butter has more vitamin E, copper, manganese, magnesium, vitamin B2, fiber, and iron; however, edam is higher in vitamin B12 and calcium.
  • Almond butter covers your daily need for vitamin E, 160% more than edam.
  • Almond butter has less saturated fat.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Cheese, edam.

Infographic

Almond butter vs Edam 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%
Edam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Contains more MagnesiumMagnesium +830%
Contains more PotassiumPotassium +297.9%
Contains more IronIron +693.2%
Contains more CopperCopper +2494.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +19272.7%
Contains more CalciumCalcium +110.7%
Contains more ZincZinc +14%
Contains more SeleniumSelenium +504.2%
~equal in Phosphorus ~536mg

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%
Edam
4
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Contains more Vitamin EVitamin E +9987.5%
Contains more Vitamin B2Vitamin B2 +141.4%
Contains more Vitamin B3Vitamin B3 +3747.6%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B6Vitamin B6 +35.5%
Contains more FolateFolate +231.3%
Contains more CholineCholine +238.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.037mg

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
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more FatsFats +99.6%
Contains more CarbsCarbs +1216.1%
Contains more ProteinProtein +19.2%
Contains more WaterWater +2434.1%
Contains more OtherOther +37%

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
Edam
0
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -76.4%
Contains more Mono. FatMonounsaturated fat +299.3%
Contains more Poly. FatPolyunsaturated fat +1947.1%

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 Edam
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Almond butter Edam DV% diff.
Vitamin E 24.21mg 0.24mg 160%
Copper 0.934mg 0.036mg 100%
Manganese 2.131mg 0.011mg 92%
Polyunsaturated fat 13.613g 0.665g 86%
Vitamin B12 0µg 1.54µg 64%
Monounsaturated fat 32.445g 8.125g 61%
Saturated fat 4.152g 17.572g 61%
Magnesium 279mg 30mg 59%
Fats 55.5g 27.8g 43%
Vitamin B2 0.939mg 0.389mg 42%
Fiber 10.3g 0g 41%
Calcium 347mg 731mg 38%
Iron 3.49mg 0.44mg 38%
Sodium 7mg 812mg 35%
Cholesterol 0mg 89mg 30%
Vitamin A 0µg 243µg 27%
Selenium 2.4µg 14.5µg 22%
Vitamin B3 3.155mg 0.082mg 19%
Potassium 748mg 188mg 16%
Calories 614kcal 357kcal 13%
Folate 53µg 16µg 9%
Protein 20.96g 24.99g 8%
Choline 52.1mg 15.4mg 7%
Carbs 18.82g 1.43g 6%
Phosphorus 508mg 536mg 4%
Zinc 3.29mg 3.75mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 0µg 2.3µg 2%
Vitamin B6 0.103mg 0.076mg 2%
Vitamin B5 0.318mg 0.281mg 1%
Net carbs 8.52g 1.43g N/A
Sugar 4.43g 1.43g N/A
Starch 0.08g 0%
Vitamin B1 0.041mg 0.037mg 0%
Tryptophan 0.159mg 0.352mg 0%
Threonine 0.555mg 0.932mg 0%
Isoleucine 0.813mg 1.308mg 0%
Leucine 1.483mg 2.57mg 0%
Lysine 0.612mg 2.66mg 0%
Methionine 0.122mg 0.721mg 0%
Phenylalanine 1.149mg 1.434mg 0%
Valine 0.937mg 1.81mg 0%
Histidine 0.55mg 1.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Edam
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
34%
Edam
Minerals Daily Need Coverage Score
141%
Almond butter
80%
Edam

Comparison summary

Which food is lower in Sugar?
Edam
Edam is lower in Sugar (difference - 3g)
Which food is cheaper?
Edam
Edam is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 805mg)
Which food is lower in Saturated fat?
Almond butter
Almond butter is lower in Saturated fat (difference - 13.42g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food is richer in minerals?
?
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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.