Almond butter vs. Maple sugar — In-Depth Nutrition Comparison
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A recap on differences between almond butter and maple sugar
- Almond butter has more vitamin E, copper, phosphorus, vitamin B2, magnesium, fiber, calcium, and iron; however, maple sugar is higher in manganese and zinc.
- Almond butter covers your daily vitamin E needs 161% more than maple sugar.
Food varieties used in this article are Nuts, almond butter, plain, without salt added and Sugars, maple.
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.
| Contains more MagnesiumMagnesium | +1368.4% |
| Contains more CalciumCalcium | +285.6% |
| Contains more PotassiumPotassium | +173% |
| Contains more IronIron | +116.8% |
| Contains more CopperCopper | +843.4% |
| Contains more PhosphorusPhosphorus | +16833.3% |
| Contains less SodiumSodium | -36.4% |
| Contains more SeleniumSelenium | +200% |
| Contains more ZincZinc | +84.2% |
| Contains more ManganeseManganese | +107.5% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +355.6% |
| Contains more Vitamin B2Vitamin B2 | +7123.1% |
| Contains more Vitamin B3Vitamin B3 | +7787.5% |
| Contains more Vitamin B5Vitamin B5 | +562.5% |
| Contains more Vitamin B6Vitamin B6 | +3333.3% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +2381% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 24.21mg | 0mg | 161% |
| Manganese | 2.131mg | 4.422mg | 100% |
| Copper | 0.934mg | 0.099mg | 93% |
| Polyunsaturated fat | 13.613g | 0.1g | 90% |
| Fats | 55.5g | 0.2g | 85% |
| Monounsaturated fat | 32.445g | 0.064g | 81% |
| Phosphorus | 508mg | 3mg | 72% |
| Vitamin B2 | 0.939mg | 0.013mg | 71% |
| Magnesium | 279mg | 19mg | 62% |
| Protein | 20.96g | 0.1g | 42% |
| Fiber | 10.3g | 0g | 41% |
| Calcium | 347mg | 90mg | 26% |
| Zinc | 3.29mg | 6.06mg | 25% |
| Carbs | 18.82g | 90.9g | 24% |
| Iron | 3.49mg | 1.61mg | 24% |
| Vitamin B3 | 3.155mg | 0.04mg | 19% |
| Saturated fat | 4.152g | 0.036g | 19% |
| Potassium | 748mg | 274mg | 14% |
| Calories | 614kcal | 354kcal | 13% |
| Folate | 53µg | 0µg | 13% |
| Choline | 52.1mg | 2.1mg | 9% |
| Vitamin B6 | 0.103mg | 0.003mg | 8% |
| Vitamin B5 | 0.318mg | 0.048mg | 5% |
| Vitamin B1 | 0.041mg | 0.009mg | 3% |
| Selenium | 2.4µg | 0.8µg | 3% |
| Net carbs | 8.52g | 90.9g | N/A |
| Sugar | 4.43g | 84.87g | N/A |
| Starch | 0.08g | 0% | |
| Sodium | 7mg | 11mg | 0% |
| 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% |
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:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
| Contains more ProteinProtein | +20860% |
| Contains more FatsFats | +27650% |
| Contains more OtherOther | +285% |
| Contains more CarbsCarbs | +383% |
| Contains more WaterWater | +387.8% |
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
0.036 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.1 g
| Contains more Mono. FatMonounsaturated fat | +50595.3% |
| Contains more Poly. FatPolyunsaturated fat | +13513% |
| Contains less Sat. FatSaturated fat | -99.1% |
