Almond butter vs. Graham cracker — In-Depth Nutrition Comparison
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How are almond butter and graham cracker different?
- Almond butter is higher than graham cracker in vitamin E, copper, magnesium, manganese, vitamin B2, phosphorus, fiber, calcium, and zinc.
- Almond butter covers your daily need for vitamin E, 151% more than graham cracker.
- Almond butter contains 7 times more magnesium than graham cracker. Almond butter contains 279mg of magnesium, while graham cracker contains 40mg.
- Almond butter is lower in sodium.
Nuts, almond butter, plain, without salt added and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +597.5% |
| Contains more CalciumCalcium | +350.6% |
| Contains more PotassiumPotassium | +340% |
| Contains more CopperCopper | +449.4% |
| Contains more ZincZinc | +242.7% |
| Contains more PhosphorusPhosphorus | +174.6% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +109.1% |
| Contains more SeleniumSelenium | +162.5% |
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.
| Contains more Vitamin EVitamin E | +1503.3% |
| Contains more Vitamin B2Vitamin B2 | +196.2% |
| Contains more CholineCholine | +783.1% |
| Contains more Vitamin B1Vitamin B1 | +546.3% |
| Contains more Vitamin B3Vitamin B3 | +40.7% |
| Contains more Vitamin B5Vitamin B5 | +32.1% |
| Contains more Vitamin B6Vitamin B6 | +51.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +71.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 24.21mg | 1.51mg | 151% |
| Copper | 0.934mg | 0.17mg | 85% |
| Monounsaturated fat | 32.445g | 2.509g | 75% |
| Fats | 55.5g | 10.6g | 69% |
| Magnesium | 279mg | 40mg | 57% |
| Polyunsaturated fat | 13.613g | 5.388g | 55% |
| Manganese | 2.131mg | 1.019mg | 48% |
| Vitamin B2 | 0.939mg | 0.317mg | 48% |
| Phosphorus | 508mg | 185mg | 46% |
| Protein | 20.96g | 6.69g | 29% |
| Fiber | 10.3g | 3.4g | 28% |
| Calcium | 347mg | 77mg | 27% |
| Zinc | 3.29mg | 0.96mg | 21% |
| Sodium | 7mg | 459mg | 20% |
| Carbs | 18.82g | 77.66g | 20% |
| Vitamin B1 | 0.041mg | 0.265mg | 19% |
| Starch | 0.08g | 46.56g | 19% |
| Potassium | 748mg | 170mg | 17% |
| Vitamin K | 0µg | 14.3µg | 12% |
| Saturated fat | 4.152g | 1.633g | 11% |
| Folate | 53µg | 91µg | 10% |
| Calories | 614kcal | 430kcal | 9% |
| Vitamin B3 | 3.155mg | 4.439mg | 8% |
| Choline | 52.1mg | 5.9mg | 8% |
| Selenium | 2.4µg | 6.3µg | 7% |
| Vitamin B6 | 0.103mg | 0.156mg | 4% |
| Iron | 3.49mg | 3.78mg | 4% |
| Vitamin B5 | 0.318mg | 0.42mg | 2% |
| Fructose | 0g | 0.99g | 1% |
| Net carbs | 8.52g | 74.26g | N/A |
| Sugar | 4.43g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.159mg | 0% | |
| Threonine | 0.555mg | 0% | |
| Isoleucine | 0.813mg | 0% | |
| Leucine | 1.483mg | 0% | |
| Lysine | 0.612mg | 0% | |
| Methionine | 0.122mg | 0% | |
| Phenylalanine | 1.149mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.55mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +213.3% |
| Contains more FatsFats | +423.6% |
| Contains more OtherOther | +85.5% |
| Contains more CarbsCarbs | +312.6% |
| Contains more WaterWater | +106.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +1193.1% |
| Contains more Poly. FatPolyunsaturated fat | +152.7% |
| Contains less Sat. FatSaturated fat | -60.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +58100% |
| Contains more SucroseSucrose | +425.8% |
| Contains more GlucoseGlucose | +5100% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
