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Almond butter vs. Brazil nut — In-Depth Nutrition Comparison

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Summary of differences between almond butter and brazil nut

  • Almond butter has more vitamin E, vitamin B2, manganese, and calcium; however, brazil nut is higher in selenium, copper, vitamin B1, phosphorus, and magnesium.
  • Brazil nut covers your daily need for selenium, 3481% more than almond butter.
  • Almond butter has 27 times more vitamin B2 than brazil nut. While almond butter has 0.939mg of vitamin B2, brazil nut has only 0.035mg.
  • Almond butter has less saturated fat.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Nuts, brazilnuts, dried, unblanched.

Infographic

Almond butter vs Brazil nut 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +116.9%
Contains more PotassiumPotassium +13.5%
Contains more IronIron +43.6%
Contains more ManganeseManganese +74.2%
Contains more MagnesiumMagnesium +34.8%
Contains more CopperCopper +86.6%
Contains more ZincZinc +23.4%
Contains more PhosphorusPhosphorus +42.7%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +79775%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin EVitamin E +328.5%
Contains more Vitamin B2Vitamin B2 +2582.9%
Contains more Vitamin B3Vitamin B3 +969.5%
Contains more Vitamin B5Vitamin B5 +72.8%
Contains more FolateFolate +140.9%
Contains more CholineCholine +80.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1404.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.101mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Brazil nut DV% diff.
Selenium 2.4µg 1917µg 3481%
Vitamin E 24.21mg 5.65mg 124%
Copper 0.934mg 1.743mg 90%
Polyunsaturated fat 13.613g 24.399g 72%
Vitamin B2 0.939mg 0.035mg 70%
Saturated fat 4.152g 16.134g 54%
Vitamin B1 0.041mg 0.617mg 48%
Manganese 2.131mg 1.223mg 39%
Phosphorus 508mg 725mg 31%
Magnesium 279mg 376mg 23%
Monounsaturated fat 32.445g 23.879g 21%
Calcium 347mg 160mg 19%
Fats 55.5g 67.1g 18%
Vitamin B3 3.155mg 0.295mg 18%
Protein 20.96g 14.32g 13%
Iron 3.49mg 2.43mg 13%
Fiber 10.3g 7.5g 11%
Folate 53µg 22µg 8%
Zinc 3.29mg 4.06mg 7%
Choline 52.1mg 28.8mg 4%
Vitamin B5 0.318mg 0.184mg 3%
Potassium 748mg 659mg 3%
Calories 614kcal 659kcal 2%
Carbs 18.82g 11.74g 2%
Vitamin C 0mg 0.7mg 1%
Net carbs 8.52g 4.24g N/A
Sugar 4.43g 2.33g N/A
Starch 0.08g 0.25g 0%
Sodium 7mg 3mg 0%
Vitamin B6 0.103mg 0.101mg 0%
Tryptophan 0.159mg 0.135mg 0%
Threonine 0.555mg 0.365mg 0%
Isoleucine 0.813mg 0.518mg 0%
Leucine 1.483mg 1.19mg 0%
Lysine 0.612mg 0.49mg 0%
Methionine 0.122mg 1.124mg 0%
Phenylalanine 1.149mg 0.639mg 0%
Valine 0.937mg 0.76mg 0%
Histidine 0.55mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +46.4%
Contains more CarbsCarbs +60.3%
Contains more FatsFats +20.9%
Contains more WaterWater +108.5%
Contains more OtherOther +11%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -74.3%
Contains more Mono. FatMonounsaturated fat +35.9%
Contains more Poly. FatPolyunsaturated fat +79.2%

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
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +86.3%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +212.5%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.