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  6. Almond butter vs. Garlic

Almond butter vs. Garlic — In-Depth Nutrition Comparison

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Significant differences between Almond butter and Garlic

  • Almond butter has more Vitamin E , Copper, Vitamin B2, Magnesium, Phosphorus, Fiber, and Iron, however, Garlic is richer in Vitamin B6, Vitamin C, and Selenium.
  • Almond butter covers your daily Vitamin E needs 161% more than Garlic.
  • Garlic has 11 times less Magnesium than Almond butter. Almond butter has 279mg of Magnesium, while Garlic has 25mg.

Specific food types used in this comparison are Nuts, almond butter, plain, without salt added and Garlic, raw.

Infographic

Almond butter vs Garlic 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.
Almond butter
Almond butter
9
:
1
Garlic
Garlic
Contains more Calcium +91.7%
Contains more Iron +105.3%
Contains more Magnesium +1016%
Contains more Phosphorus +232%
Contains more Potassium +86.5%
Contains less Sodium -58.8%
Contains more Zinc +183.6%
Contains more Copper +212.4%
Contains more Manganese +27.5%
Contains more Selenium +491.7%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Calcium +91.7%
Contains more Iron +105.3%
Contains more Magnesium +1016%
Contains more Phosphorus +232%
Contains more Potassium +86.5%
Contains less Sodium -58.8%
Contains more Zinc +183.6%
Contains more Copper +212.4%
Contains more Manganese +27.5%
Contains more Selenium +491.7%

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.
Almond butter
Almond butter
4
:
6
Garlic
Garlic
Contains more Vitamin E +30162.5%
Contains more Vitamin B2 +753.6%
Contains more Vitamin B3 +350.7%
Contains more Folate +1666.7%
Contains more Vitamin A +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +387.8%
Contains more Vitamin B5 +87.4%
Contains more Vitamin B6 +1099%
Contains more Vitamin K +∞%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin E +30162.5%
Contains more Vitamin B2 +753.6%
Contains more Vitamin B3 +350.7%
Contains more Folate +1666.7%
Contains more Vitamin A +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +387.8%
Contains more Vitamin B5 +87.4%
Contains more Vitamin B6 +1099%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
3
:
2
Garlic
Garlic
Contains more Protein +229.6%
Contains more Fats +11000%
Contains more Other +105.3%
Contains more Carbs +75.7%
Contains more Water +3472%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Protein +229.6%
Contains more Fats +11000%
Contains more Other +105.3%
Contains more Carbs +75.7%
Contains more Water +3472%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +294854.5%
Contains more Polyunsaturated fat +5367.1%
Contains less Saturated Fat -97.9%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +294854.5%
Contains more Polyunsaturated fat +5367.1%
Contains less Saturated Fat -97.9%

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

All nutrients comparison - raw data values

Nutrient Almond butter Garlic Opinion
Net carbs 8.52g 30.96g Garlic
Protein 20.96g 6.36g Almond butter
Fats 55.5g 0.5g Almond butter
Carbs 18.82g 33.06g Garlic
Calories 614kcal 149kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g 1g Garlic
Fiber 10.3g 2.1g Almond butter
Calcium 347mg 181mg Almond butter
Iron 3.49mg 1.7mg Almond butter
Magnesium 279mg 25mg Almond butter
Phosphorus 508mg 153mg Almond butter
Potassium 748mg 401mg Almond butter
Sodium 7mg 17mg Almond butter
Zinc 3.29mg 1.16mg Almond butter
Copper 0.934mg 0.299mg Almond butter
Manganese 2.131mg 1.672mg Almond butter
Selenium 2.4µg 14.2µg Garlic
Vitamin A 1IU 9IU Garlic
Vitamin E 24.21mg 0.08mg Almond butter
Vitamin C 0mg 31.2mg Garlic
Vitamin B1 0.041mg 0.2mg Garlic
Vitamin B2 0.939mg 0.11mg Almond butter
Vitamin B3 3.155mg 0.7mg Almond butter
Vitamin B5 0.318mg 0.596mg Garlic
Vitamin B6 0.103mg 1.235mg Garlic
Folate 53µg 3µg Almond butter
Vitamin K 0µg 1.7µg Garlic
Tryptophan 0.159mg 0.066mg Almond butter
Threonine 0.555mg 0.157mg Almond butter
Isoleucine 0.813mg 0.217mg Almond butter
Leucine 1.483mg 0.308mg Almond butter
Lysine 0.612mg 0.273mg Almond butter
Methionine 0.122mg 0.076mg Almond butter
Phenylalanine 1.149mg 0.183mg Almond butter
Valine 0.937mg 0.291mg Almond butter
Histidine 0.55mg 0.113mg Almond butter
Saturated Fat 4.152g 0.089g Garlic
Monounsaturated Fat 32.445g 0.011g Almond butter
Polyunsaturated fat 13.613g 0.249g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Almond butter
43%
Garlic
Minerals Daily Need Coverage Score
141%
Almond butter
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 3.43g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 4.063g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.