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Almond butter vs. Milk — In-Depth Nutrition Comparison

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What are the differences between almond butter and milk?

  • Almond butter is richer than milk in vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, iron, fiber, zinc, and calcium.
  • Almond butter's daily need coverage for vitamin E is 161% more.

We used Nuts, almond butter, plain, without salt added and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types in this article.

Infographic

Almond butter vs Milk 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%
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +2436.4%
Contains more CalciumCalcium +177.6%
Contains more PotassiumPotassium +398.7%
Contains more IronIron +11533.3%
Contains more CopperCopper +9240%
Contains more ZincZinc +683.3%
Contains more PhosphorusPhosphorus +434.7%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +70933.3%
Contains more SeleniumSelenium +37.5%

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.
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%
Milk
5
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +242000%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +407.6%
Contains more Vitamin B3Vitamin B3 +3292.5%
Contains more Vitamin B6Vitamin B6 +178.4%
Contains more FolateFolate +960%
Contains more CholineCholine +194.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

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
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +522%
Contains more FatsFats +5621.6%
Contains more CarbsCarbs +277.2%
Contains more OtherOther +310.7%
Contains more WaterWater +5382.9%

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
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +11613%
Contains more Poly. FatPolyunsaturated fat +38794.3%
Contains less Sat. FatSaturated fat -84.8%

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
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
~equal in Fructose ~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 Milk
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Milk DV% diff.
Vitamin E 24.21mg 0.01mg 161%
Copper 0.934mg 0.01mg 103%
Manganese 2.131mg 0.003mg 93%
Polyunsaturated fat 13.613g 0.035g 91%
Fats 55.5g 0.97g 84%
Monounsaturated fat 32.445g 0.277g 80%
Magnesium 279mg 11mg 64%
Phosphorus 508mg 95mg 59%
Vitamin B2 0.939mg 0.185mg 58%
Iron 3.49mg 0.03mg 43%
Fiber 10.3g 0g 41%
Protein 20.96g 3.37g 35%
Calories 614kcal 42kcal 29%
Zinc 3.29mg 0.42mg 26%
Calcium 347mg 125mg 22%
Vitamin B12 0µg 0.47µg 20%
Vitamin B3 3.155mg 0.093mg 19%
Potassium 748mg 150mg 18%
Saturated fat 4.152g 0.633g 16%
Folate 53µg 5µg 12%
Choline 52.1mg 17.7mg 6%
Vitamin A 0µg 58µg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Vitamin B6 0.103mg 0.037mg 5%
Carbs 18.82g 4.99g 5%
Vitamin B1 0.041mg 0.02mg 2%
Selenium 2.4µg 3.3µg 2%
Sodium 7mg 44mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B5 0.318mg 0.361mg 1%
Net carbs 8.52g 4.99g N/A
Sugar 4.43g 5.2g N/A
Starch 0.08g 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.159mg 0.043mg 0%
Threonine 0.555mg 0.143mg 0%
Isoleucine 0.813mg 0.174mg 0%
Leucine 1.483mg 0.319mg 0%
Lysine 0.612mg 0.282mg 0%
Methionine 0.122mg 0.088mg 0%
Phenylalanine 1.149mg 0.174mg 0%
Valine 0.937mg 0.22mg 0%
Histidine 0.55mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Milk
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%
Milk
Minerals Daily Need Coverage Score
141%
Almond butter
14%
Milk

Comparison summary

Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 3.519g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.