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  6. Almond butter vs. Fruit salad

Almond butter vs. Fruit salad — In-Depth Nutrition Comparison

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How are almond butter and fruit salad different?

  • Almond butter is higher than fruit salad in copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, calcium, and zinc.
  • Almond butter covers your daily need for copper 98% more than fruit salad.
  • Almond butter contains 1038 times more Saturated Fat than fruit salad. Almond butter contains 4.152g of Saturated Fat, while fruit salad contains 0.004g.
  • Fruit salad is lower in saturated Fat.

Nuts, almond butter, plain, without salt added and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids types were used in this article.

Infographic

Almond butter vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +3387.5%
Contains more CalciumCalcium +3054.5%
Contains more PotassiumPotassium +544.8%
Contains more IronIron +1296%
Contains more CopperCopper +1768%
Contains more ZincZinc +2250%
Contains more PhosphorusPhosphorus +3528.6%
Contains more ManganeseManganese +1311.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -28.6%

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 11% 36% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +272.7%
Contains more Vitamin B2Vitamin B2 +6607.1%
Contains more Vitamin B3Vitamin B3 +786.2%
Contains more Vitamin B5Vitamin B5 +500%
Contains more Vitamin B6Vitamin B6 +281.5%
Contains more FolateFolate +1666.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +59900%
~equal in Vitamin D ~0µg
~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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +4009.8%
Contains more FatsFats +184900%
Contains more CarbsCarbs +44.2%
Contains more OtherOther +1084.6%
Contains more WaterWater +5153%

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
20% 25% 55%
Saturated Fat: Sat. Fat 0.004 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated Fat +648800%
Contains more Poly. FatPolyunsaturated fat +123654.5%
Contains less Sat. FatSaturated Fat -99.9%

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 Fruit salad
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond butter Fruit salad Opinion
Calories 614kcal 50kcal Almond butter
Protein 20.96g 0.51g Almond butter
Fats 55.5g 0.03g Almond butter
Vitamin C 0mg 3.3mg Fruit salad
Net carbs 8.52g 12.05g Fruit salad
Carbs 18.82g 13.05g Almond butter
Magnesium 279mg 8mg Almond butter
Calcium 347mg 11mg Almond butter
Potassium 748mg 116mg Almond butter
Iron 3.49mg 0.25mg Almond butter
Sugar 4.43g Fruit salad
Fiber 10.3g 1g Almond butter
Copper 0.934mg 0.05mg Almond butter
Zinc 3.29mg 0.14mg Almond butter
Starch 0.08g Almond butter
Phosphorus 508mg 14mg Almond butter
Sodium 7mg 5mg Fruit salad
Vitamin A 1IU 600IU Fruit salad
Vitamin A 0µg 30µg Fruit salad
Vitamin E 24.21mg Almond butter
Manganese 2.131mg 0.151mg Almond butter
Selenium 2.4µg Almond butter
Vitamin B1 0.041mg 0.011mg Almond butter
Vitamin B2 0.939mg 0.014mg Almond butter
Vitamin B3 3.155mg 0.356mg Almond butter
Vitamin B5 0.318mg 0.053mg Almond butter
Vitamin B6 0.103mg 0.027mg Almond butter
Folate 53µg 3µg Almond butter
Choline 52.1mg Almond butter
Saturated Fat 4.152g 0.004g Fruit salad
Monounsaturated Fat 32.445g 0.005g Almond butter
Polyunsaturated fat 13.613g 0.011g Almond butter
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Fruit salad
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
5%
Fruit salad
Minerals Daily Need Coverage Score
141%
Almond butter
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 4.148g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $3)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 54)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.