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  6. Almond butter vs. Minestrone

Almond butter vs. Minestrone — In-Depth Nutrition Comparison

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A recap on differences between almond butter and minestrone

  • Minestrone has less copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, calcium, and zinc.
  • Almond butter covers your daily copper needs 98% more than minestrone.
  • Minestrone contains 93 times less magnesium than almond butter. Almond butter contains 279mg of magnesium, while minestrone contains 3mg.
  • Minestrone has less saturated fat.

Food varieties used in this article are Nuts, almond butter, plain, without salt added and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Almond butter vs Minestrone 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.
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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +9200%
Contains more CalciumCalcium +2378.6%
Contains more PotassiumPotassium +475.4%
Contains more IronIron +818.4%
Contains more CopperCopper +1731.4%
Contains more ZincZinc +961.3%
Contains more PhosphorusPhosphorus +2108.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1302%
Contains more SeleniumSelenium +∞%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +86.4%
Contains more Vitamin B2Vitamin B2 +5116.7%
Contains more Vitamin B3Vitamin B3 +706.9%
Contains more Vitamin B5Vitamin B5 +127.1%
Contains more Vitamin B6Vitamin B6 +151.2%
Contains more FolateFolate +253.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Minestrone DV% diff.
Vitamin E 24.21mg 161%
Copper 0.934mg 0.051mg 98%
Polyunsaturated fat 13.613g 0.46g 88%
Manganese 2.131mg 0.152mg 86%
Fats 55.5g 1.04g 84%
Monounsaturated fat 32.445g 0.29g 80%
Vitamin B2 0.939mg 0.018mg 71%
Phosphorus 508mg 23mg 69%
Magnesium 279mg 3mg 66%
Fiber 10.3g 0.4g 40%
Iron 3.49mg 0.38mg 39%
Protein 20.96g 1.77g 38%
Calcium 347mg 14mg 33%
Calories 614kcal 34kcal 29%
Zinc 3.29mg 0.31mg 27%
Potassium 748mg 130mg 18%
Saturated fat 4.152g 0.23g 18%
Vitamin B3 3.155mg 0.391mg 17%
Sodium 7mg 254mg 11%
Folate 53µg 15µg 10%
Choline 52.1mg 9%
Carbs 18.82g 4.66g 5%
Vitamin A 0µg 49µg 5%
Vitamin B6 0.103mg 0.041mg 5%
Selenium 2.4µg 4%
Vitamin B5 0.318mg 0.14mg 4%
Vitamin B1 0.041mg 0.022mg 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 8.52g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.013mg 0%
Threonine 0.555mg 0.043mg 0%
Isoleucine 0.813mg 0.054mg 0%
Leucine 1.483mg 0.098mg 0%
Lysine 0.612mg 0.076mg 0%
Methionine 0.122mg 0.018mg 0%
Phenylalanine 1.149mg 0.064mg 0%
Valine 0.937mg 0.074mg 0%
Histidine 0.55mg 0.03mg 0%

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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +1084.2%
Contains more FatsFats +5236.5%
Contains more CarbsCarbs +303.9%
Contains more OtherOther +156.7%
Contains more WaterWater +5468.9%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +11087.9%
Contains more Poly. FatPolyunsaturated fat +2859.3%
Contains less Sat. FatSaturated fat -94.5%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.