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Almond butter vs. Nori — In-Depth Nutrition Comparison

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Differences between almond butter and nori

  • Almond butter has more vitamin E, copper, magnesium, phosphorus, manganese, fiber, vitamin B2, and calcium, while nori has more vitamin A and vitamin C.
  • Almond butter's daily need coverage for vitamin E is 155% higher.
  • Nori contains 140 times less magnesium than almond butter. Almond butter contains 279mg of magnesium, while nori contains 2mg.

The food types used in this comparison are Nuts, almond butter, plain, without salt added and Seaweed, laver, raw.

Infographic

Almond butter vs Nori 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%
Nori
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +13850%
Contains more CalciumCalcium +395.7%
Contains more PotassiumPotassium +110.1%
Contains more IronIron +93.9%
Contains more CopperCopper +253.8%
Contains more ZincZinc +213.3%
Contains more PhosphorusPhosphorus +775.9%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +115.7%
Contains more SeleniumSelenium +242.9%

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%
Nori
7
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin EVitamin E +2321%
Contains more Vitamin B2Vitamin B2 +110.5%
Contains more Vitamin B3Vitamin B3 +114.6%
Contains more CholineCholine +401%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +139%
Contains more Vitamin B5Vitamin B5 +63.8%
Contains more Vitamin B6Vitamin B6 +54.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +260.8%
Contains more FatsFats +19721.4%
Contains more CarbsCarbs +268.3%
Contains more WaterWater +5084.8%
Contains more OtherOther +22.4%

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
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +129680%
Contains more Poly. FatPolyunsaturated fat +12275.5%
Contains less Sat. FatSaturated fat -98.5%

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 Nori
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Nori DV% diff.
Vitamin E 24.21mg 1mg 155%
Polyunsaturated fat 13.613g 0.11g 90%
Fats 55.5g 0.28g 85%
Monounsaturated fat 32.445g 0.025g 81%
Copper 0.934mg 0.264mg 74%
Magnesium 279mg 2mg 66%
Phosphorus 508mg 58mg 64%
Manganese 2.131mg 0.988mg 50%
Vitamin C 0mg 39mg 43%
Fiber 10.3g 0.3g 40%
Vitamin B2 0.939mg 0.446mg 38%
Protein 20.96g 5.81g 30%
Vitamin A 0µg 260µg 29%
Calories 614kcal 35kcal 29%
Calcium 347mg 70mg 28%
Folate 53µg 146µg 23%
Iron 3.49mg 1.8mg 21%
Zinc 3.29mg 1.05mg 20%
Saturated fat 4.152g 0.061g 19%
Potassium 748mg 356mg 12%
Vitamin B3 3.155mg 1.47mg 11%
Choline 52.1mg 10.4mg 8%
Vitamin B1 0.041mg 0.098mg 5%
Carbs 18.82g 5.11g 5%
Vitamin B5 0.318mg 0.521mg 4%
Vitamin B6 0.103mg 0.159mg 4%
Selenium 2.4µg 0.7µg 3%
Vitamin K 0µg 4µg 3%
Sodium 7mg 48mg 2%
Net carbs 8.52g 4.81g N/A
Sugar 4.43g 0.49g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.043mg 0%
Threonine 0.555mg 0.232mg 0%
Isoleucine 0.813mg 0.259mg 0%
Leucine 1.483mg 0.501mg 0%
Lysine 0.612mg 0.222mg 0%
Methionine 0.122mg 0.145mg 0%
Phenylalanine 1.149mg 0.273mg 0%
Valine 0.937mg 0.402mg 0%
Histidine 0.55mg 0.14mg 0%
Omega-3 - EPA 0.08g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Nori
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
45%
Nori
Minerals Daily Need Coverage Score
141%
Almond butter
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 3.94g)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 4.091g)
Which food is cheaper?
Nori
Nori is cheaper (difference - $3)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 41mg)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.