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  6. Almond butter vs. Goat cheese

Almond butter vs. Goat cheese — In-Depth Nutrition Comparison

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Important differences between almond butter and goat cheese

  • Almond butter has more vitamin E, manganese, magnesium, fiber, copper, zinc, and iron; however, goat cheese has more vitamin A.
  • Almond butter's daily need coverage for vitamin E is 160% more.
  • Almond butter is lower in saturated fat.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Cheese, goat, semisoft type.

Infographic

Almond butter vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +862.1%
Contains more CalciumCalcium +16.4%
Contains more PotassiumPotassium +373.4%
Contains more IronIron +115.4%
Contains more CopperCopper +65.6%
Contains more ZincZinc +398.5%
Contains more PhosphorusPhosphorus +35.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +2191.4%
Contains more SeleniumSelenium +58.3%

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%
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin EVitamin E +9211.5%
Contains more Vitamin B2Vitamin B2 +38.9%
Contains more Vitamin B3Vitamin B3 +174.8%
Contains more Vitamin B5Vitamin B5 +67.4%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more FolateFolate +2550%
Contains more CholineCholine +238.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Almond butter Goat cheese DV% diff.
Vitamin E 24.21mg 0.26mg 160%
Manganese 2.131mg 0.093mg 89%
Polyunsaturated fat 13.613g 0.709g 86%
Saturated fat 4.152g 20.639g 75%
Monounsaturated fat 32.445g 6.808g 64%
Magnesium 279mg 29mg 60%
Vitamin A 0µg 407µg 45%
Fiber 10.3g 0g 41%
Copper 0.934mg 0.564mg 41%
Fats 55.5g 29.84g 39%
Cholesterol 0mg 79mg 26%
Zinc 3.29mg 0.66mg 24%
Iron 3.49mg 1.62mg 23%
Vitamin B2 0.939mg 0.676mg 20%
Phosphorus 508mg 375mg 19%
Sodium 7mg 415mg 18%
Potassium 748mg 158mg 17%
Vitamin B3 3.155mg 1.148mg 13%
Folate 53µg 2µg 13%
Calories 614kcal 364kcal 13%
Vitamin B12 0µg 0.22µg 9%
Choline 52.1mg 15.4mg 7%
Carbs 18.82g 0.12g 6%
Calcium 347mg 298mg 5%
Vitamin B6 0.103mg 0.06mg 3%
Selenium 2.4µg 3.8µg 3%
Vitamin B5 0.318mg 0.19mg 3%
Vitamin B1 0.041mg 0.072mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Vitamin K 0µg 2.5µg 2%
Protein 20.96g 21.58g 1%
Net carbs 8.52g 0.12g N/A
Sugar 4.43g 0.12g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.227mg 0%
Threonine 0.555mg 0.805mg 0%
Isoleucine 0.813mg 0.893mg 0%
Leucine 1.483mg 1.861mg 0%
Lysine 0.612mg 1.549mg 0%
Methionine 0.122mg 0.575mg 0%
Phenylalanine 1.149mg 0.859mg 0%
Valine 0.937mg 1.485mg 0%
Histidine 0.55mg 0.589mg 0%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more FatsFats +86%
Contains more CarbsCarbs +15583.3%
Contains more WaterWater +2675.6%
~equal in Protein ~21.58g
~equal in Other ~2.94g

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -79.9%
Contains more Mono. FatMonounsaturated fat +376.6%
Contains more Poly. FatPolyunsaturated fat +1820%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.