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Almond butter vs. Grapefruit — In-Depth Nutrition Comparison

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What are the differences between almond butter and grapefruit?

  • Almond butter is higher in vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, iron, fiber, and calcium, yet grapefruit is higher in vitamin C.
  • Almond butter's daily need coverage for vitamin E is 161% more.
  • Almond butter has 97 times more manganese than grapefruit. While almond butter has 2.131mg of manganese, grapefruit has only 0.022mg.

We used Nuts, almond butter, plain, without salt added and Grapefruit, raw, pink and red, all areas types in this article.

Infographic

Almond butter vs Grapefruit infographic
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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.
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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +3000%
Contains more CalciumCalcium +1477.3%
Contains more PotassiumPotassium +454.1%
Contains more IronIron +4262.5%
Contains more CopperCopper +2818.8%
Contains more ZincZinc +4600%
Contains more PhosphorusPhosphorus +2722.2%
Contains more ManganeseManganese +9586.4%
Contains more SeleniumSelenium +2300%
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% 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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin EVitamin E +18523.1%
Contains more Vitamin B2Vitamin B2 +2929%
Contains more Vitamin B3Vitamin B3 +1446.6%
Contains more Vitamin B5Vitamin B5 +21.4%
Contains more Vitamin B6Vitamin B6 +94.3%
Contains more FolateFolate +307.7%
Contains more CholineCholine +576.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.043mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +2622.1%
Contains more FatsFats +39542.9%
Contains more CarbsCarbs +76.5%
Contains more OtherOther +732.4%
Contains more WaterWater +5269.5%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +162125%
Contains more Poly. FatPolyunsaturated fat +37713.9%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 96%
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
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +23.6%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +7950%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Grapefruit
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar 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 Grapefruit DV% diff.
Vitamin E 24.21mg 0.13mg 161%
Copper 0.934mg 0.032mg 100%
Manganese 2.131mg 0.022mg 92%
Polyunsaturated fat 13.613g 0.036g 91%
Fats 55.5g 0.14g 85%
Monounsaturated fat 32.445g 0.02g 81%
Vitamin B2 0.939mg 0.031mg 70%
Phosphorus 508mg 18mg 70%
Magnesium 279mg 9mg 64%
Iron 3.49mg 0.08mg 43%
Protein 20.96g 0.77g 40%
Fiber 10.3g 1.6g 35%
Vitamin C 0mg 31.2mg 35%
Calcium 347mg 22mg 33%
Zinc 3.29mg 0.07mg 29%
Calories 614kcal 42kcal 29%
Saturated fat 4.152g 0.021g 19%
Vitamin B3 3.155mg 0.204mg 18%
Potassium 748mg 135mg 18%
Folate 53µg 13µg 10%
Choline 52.1mg 7.7mg 8%
Vitamin A 0µg 58µg 6%
Vitamin B6 0.103mg 0.053mg 4%
Selenium 2.4µg 0.1µg 4%
Carbs 18.82g 10.66g 3%
Fructose 0g 1.77g 2%
Vitamin B5 0.318mg 0.262mg 1%
Net carbs 8.52g 9.06g N/A
Sugar 4.43g 6.89g N/A
Starch 0.08g 0g 0%
Sodium 7mg 0mg 0%
Vitamin B1 0.041mg 0.043mg 0%
Tryptophan 0.159mg 0.008mg 0%
Threonine 0.555mg 0.013mg 0%
Isoleucine 0.813mg 0.008mg 0%
Leucine 1.483mg 0.015mg 0%
Lysine 0.612mg 0.019mg 0%
Methionine 0.122mg 0.007mg 0%
Phenylalanine 1.149mg 0.013mg 0%
Valine 0.937mg 0.015mg 0%
Histidine 0.55mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Grapefruit
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
15%
Grapefruit
Minerals Daily Need Coverage Score
141%
Almond butter
5%
Grapefruit

Comparison summary

Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 4.131g)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $2.7)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 2.46g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 25)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.