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Almond butter vs. Egg — In-Depth Nutrition Comparison

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The main differences between almond butter and eggs

  • Almond butter is richer in vitamin E, manganese, magnesium, phosphorus, and fiber, yet eggs are richer in copper, selenium, vitamin B12, and choline.
  • Daily need coverage for vitamin E for almond butter is 155% higher.

Food types used in this article are Nuts, almond butter, plain, without salt added and Egg, whole, cooked, hard-boiled.

Infographic

Almond butter vs Egg 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%
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +2690%
Contains more CalciumCalcium +594%
Contains more PotassiumPotassium +493.7%
Contains more IronIron +193.3%
Contains more ZincZinc +213.3%
Contains more PhosphorusPhosphorus +195.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +8096.2%
Contains more CopperCopper +114.1%
Contains more SeleniumSelenium +1183.3%

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%
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin EVitamin E +2250.5%
Contains more Vitamin B2Vitamin B2 +83%
Contains more Vitamin B3Vitamin B3 +4829.7%
Contains more FolateFolate +20.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +61%
Contains more Vitamin B5Vitamin B5 +339.6%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +463.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Almond butter Egg DV% diff.
Vitamin E 24.21mg 1.03mg 155%
Cholesterol 0mg 373mg 124%
Copper 0.934mg 2mg 118%
Manganese 2.131mg 0.026mg 92%
Polyunsaturated fat 13.613g 1.414g 81%
Monounsaturated fat 32.445g 4.077g 71%
Fats 55.5g 10.61g 69%
Magnesium 279mg 10mg 64%
Selenium 2.4µg 30.8µg 52%
Phosphorus 508mg 172mg 48%
Vitamin B12 0µg 1.11µg 46%
Choline 52.1mg 293.8mg 44%
Fiber 10.3g 0g 41%
Vitamin B2 0.939mg 0.513mg 33%
Calcium 347mg 50mg 30%
Iron 3.49mg 1.19mg 29%
Calories 614kcal 155kcal 23%
Vitamin B5 0.318mg 1.398mg 22%
Zinc 3.29mg 1.05mg 20%
Vitamin B3 3.155mg 0.064mg 19%
Potassium 748mg 126mg 18%
Vitamin A 0µg 149µg 17%
Protein 20.96g 12.58g 17%
Vitamin D 0µg 2.2µg 11%
Vitamin D 0IU 87IU 11%
Carbs 18.82g 1.12g 6%
Sodium 7mg 124mg 5%
Saturated fat 4.152g 3.267g 4%
Folate 53µg 44µg 2%
Vitamin B1 0.041mg 0.066mg 2%
Vitamin B6 0.103mg 0.121mg 1%
Net carbs 8.52g 1.12g N/A
Sugar 4.43g 1.12g N/A
Starch 0.08g 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.159mg 0.153mg 0%
Threonine 0.555mg 0.604mg 0%
Isoleucine 0.813mg 0.686mg 0%
Leucine 1.483mg 1.075mg 0%
Lysine 0.612mg 0.904mg 0%
Methionine 0.122mg 0.392mg 0%
Phenylalanine 1.149mg 0.668mg 0%
Valine 0.937mg 0.767mg 0%
Histidine 0.55mg 0.298mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A

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
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +66.6%
Contains more FatsFats +423.1%
Contains more CarbsCarbs +1580.4%
Contains more OtherOther +187.9%
Contains more WaterWater +4450%

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
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +695.8%
Contains more Poly. FatPolyunsaturated fat +862.7%
Contains less Sat. FatSaturated fat -21.3%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.