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  6. Almond butter vs. Fish oil

Almond butter vs. Fish oil — In-Depth Nutrition Comparison

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How are Almond butter and Fish oil different?

  • Almond butter is higher in Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Iron, and Fiber, however, Fish oil is richer in Vitamin D.
  • Daily need coverage for Cholesterol from Fish oil is 237% higher.
  • Almond butter has less Saturated Fat.

Nuts, almond butter, plain, without salt added and Fish oil, sardine are the varieties used in this article.

Infographic

Almond butter vs Fish oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0.06% 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% 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +80.2%

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
31% 35% 33%
Saturated Fat: Sat. Fat 29.892 g
Monounsaturated Fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 g
Contains less Sat. FatSaturated Fat -86.1%
Contains more Poly. FatPolyunsaturated fat +134.1%
~equal in Monounsaturated Fat ~33.841g

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 Fish oil
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Almond butter Fish oil Opinion
Calories 614kcal 902kcal Fish oil
Protein 20.96g 0g Almond butter
Fats 55.5g 100g Fish oil
Net carbs 8.52g 0g Almond butter
Carbs 18.82g 0g Almond butter
Cholesterol 0mg 710mg Almond butter
Vitamin D 0IU 332IU Fish oil
Magnesium 279mg 0mg Almond butter
Calcium 347mg 0mg Almond butter
Potassium 748mg 0mg Almond butter
Iron 3.49mg 0mg Almond butter
Sugar 4.43g Fish oil
Fiber 10.3g 0g Almond butter
Copper 0.934mg 0mg Almond butter
Zinc 3.29mg 0mg Almond butter
Starch 0.08g Almond butter
Phosphorus 508mg 0mg Almond butter
Sodium 7mg 0mg Fish oil
Vitamin A 1IU 0IU Almond butter
Vitamin E 24.21mg Almond butter
Vitamin D 0µg 8.3µg Fish oil
Manganese 2.131mg 0mg Almond butter
Selenium 2.4µg 0µg Almond butter
Vitamin B1 0.041mg 0mg Almond butter
Vitamin B2 0.939mg 0mg Almond butter
Vitamin B3 3.155mg 0mg Almond butter
Vitamin B5 0.318mg 0mg Almond butter
Vitamin B6 0.103mg 0mg Almond butter
Folate 53µg 0µg Almond butter
Choline 52.1mg Almond butter
Saturated Fat 4.152g 29.892g Almond butter
Monounsaturated Fat 32.445g 33.841g Fish oil
Polyunsaturated fat 13.613g 31.867g Fish oil
Tryptophan 0.159mg Almond butter
Threonine 0.555mg Almond butter
Isoleucine 0.813mg Almond butter
Leucine 1.483mg Almond butter
Lysine 0.612mg Almond butter
Methionine 0.122mg Almond butter
Phenylalanine 1.149mg Almond butter
Valine 0.937mg Almond butter
Histidine 0.55mg Almond butter
Omega-3 - EPA 10.137g Fish oil
Omega-3 - DHA 10.656g Fish oil
Omega-3 - DPA 1.973g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Fish oil
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%
Fish oil
Minerals Daily Need Coverage Score
141%
Almond butter
0%
Fish oil

Comparison summary

Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 7mg)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $3)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 25.74g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.