Almond butter vs. Mashed potato — In-Depth Nutrition Comparison
Compare
The main differences between almond butter and mashed potato
- Almond butter is richer than mashed potato in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, calcium, and zinc.
- Daily need coverage for vitamin E for almond butter is 159% higher.
- Almond butter contains 63 times more vitamin B2 than mashed potato. Almond butter contains 0.939mg of vitamin B2, while mashed potato contains 0.015mg.
Food types used in this article are Nuts, almond butter, plain, without salt added and Fast foods, potato, mashed.
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.
| Contains more MagnesiumMagnesium | +1760% |
| Contains more CalciumCalcium | +1827.8% |
| Contains more PotassiumPotassium | +161.5% |
| Contains more IronIron | +1025.8% |
| Contains more CopperCopper | +2568.6% |
| Contains more ZincZinc | +1395.5% |
| Contains more PhosphorusPhosphorus | +761% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +2074.5% |
| Contains more SeleniumSelenium | +200% |
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 | +5664.3% |
| Contains more Vitamin B1Vitamin B1 | +173.3% |
| Contains more Vitamin B2Vitamin B2 | +6160% |
| Contains more Vitamin B3Vitamin B3 | +192.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +488.9% |
| Contains more CholineCholine | +288.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +16.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 24.21mg | 0.42mg | 159% |
| Copper | 0.934mg | 0.035mg | 100% |
| Manganese | 2.131mg | 0.098mg | 88% |
| Polyunsaturated fat | 13.613g | 1.342g | 82% |
| Fats | 55.5g | 2.82g | 81% |
| Monounsaturated fat | 32.445g | 0.72g | 79% |
| Vitamin B2 | 0.939mg | 0.015mg | 71% |
| Phosphorus | 508mg | 59mg | 64% |
| Magnesium | 279mg | 15mg | 63% |
| Iron | 3.49mg | 0.31mg | 40% |
| Protein | 20.96g | 1.65g | 39% |
| Fiber | 10.3g | 1.3g | 36% |
| Calcium | 347mg | 18mg | 33% |
| Zinc | 3.29mg | 0.22mg | 28% |
| Calories | 614kcal | 89kcal | 26% |
| Saturated fat | 4.152g | 0.577g | 16% |
| Potassium | 748mg | 286mg | 14% |
| Sodium | 7mg | 306mg | 13% |
| Vitamin B3 | 3.155mg | 1.08mg | 13% |
| Folate | 53µg | 9µg | 11% |
| Choline | 52.1mg | 13.4mg | 7% |
| Vitamin B5 | 0.318mg | 6% | |
| Vitamin A | 0µg | 43µg | 5% |
| Starch | 0.08g | 12.1g | 5% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Selenium | 2.4µg | 0.8µg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin B1 | 0.041mg | 0.015mg | 2% |
| Vitamin B6 | 0.103mg | 0.12mg | 1% |
| Carbs | 18.82g | 14.65g | 1% |
| Net carbs | 8.52g | 13.35g | N/A |
| Sugar | 4.43g | 0.5g | N/A |
| Trans fat | 0.105g | 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% | |
| Fructose | 0g | 0.2g | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | 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:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +1170.3% |
| Contains more FatsFats | +1868.1% |
| Contains more CarbsCarbs | +28.5% |
| Contains more OtherOther | +144.4% |
| Contains more WaterWater | +4754.9% |
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
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +4406.3% |
| Contains more Poly. FatPolyunsaturated fat | +914.4% |
| Contains less Sat. FatSaturated fat | -86.1% |
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:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +4240% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +15025% |
| Contains more GlucoseGlucose | +900% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
