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Almond butter vs. Oatmeal — In-Depth Nutrition Comparison

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How are almond butter and oatmeal different?

  • Almond butter is richer in vitamin E, copper, manganese, phosphorus, magnesium, vitamin B2, fiber, calcium, and zinc, while oatmeal is higher in iron.
  • Almond butter covers your daily need for vitamin E, 161% more than oatmeal.
  • Almond butter contains 14 times more copper than oatmeal. Almond butter contains 0.934mg of copper, while oatmeal contains 0.066mg.

Nuts, almond butter, plain, without salt added and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types were used in this article.

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Almond butter vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +973.1%
Contains more CalciumCalcium +333.8%
Contains more PotassiumPotassium +1126.2%
Contains more CopperCopper +1315.2%
Contains more ZincZinc +430.6%
Contains more PhosphorusPhosphorus +559.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +281.9%
Contains more IronIron +70.8%
Contains more SeleniumSelenium +108.3%

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin EVitamin E +34485.7%
Contains more Vitamin B2Vitamin B2 +336.7%
Contains more FolateFolate +20.5%
Contains more CholineCholine +1008.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +534.1%
Contains more Vitamin B6Vitamin B6 +181.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.025mg
~equal in Vitamin B5 ~0.317mg
~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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +784.4%
Contains more FatsFats +3980.9%
Contains more CarbsCarbs +61.3%
Contains more OtherOther +440.4%
Contains more WaterWater +5023.8%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +8198%
Contains more Poly. FatPolyunsaturated fat +3095.5%
Contains less Sat. FatSaturated fat -94.6%

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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more SucroseSucrose +1396.6%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +12862.5%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~0g
~equal in Lactose ~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 Oatmeal
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Oatmeal DV% diff.
Vitamin E 24.21mg 0.07mg 161%
Copper 0.934mg 0.066mg 96%
Polyunsaturated fat 13.613g 0.426g 88%
Fats 55.5g 1.36g 83%
Monounsaturated fat 32.445g 0.391g 80%
Manganese 2.131mg 0.558mg 68%
Phosphorus 508mg 77mg 62%
Magnesium 279mg 26mg 60%
Vitamin B2 0.939mg 0.215mg 56%
Protein 20.96g 2.37g 37%
Fiber 10.3g 1.7g 34%
Iron 3.49mg 5.96mg 31%
Calcium 347mg 80mg 27%
Calories 614kcal 68kcal 27%
Zinc 3.29mg 0.62mg 24%
Potassium 748mg 61mg 20%
Saturated fat 4.152g 0.226g 18%
Vitamin B1 0.041mg 0.26mg 18%
Vitamin B6 0.103mg 0.29mg 14%
Vitamin A 0µg 130µg 14%
Choline 52.1mg 4.7mg 9%
Selenium 2.4µg 5µg 5%
Starch 0.08g 10.37g 4%
Sodium 7mg 49mg 2%
Carbs 18.82g 11.67g 2%
Folate 53µg 44µg 2%
Vitamin B3 3.155mg 3.025mg 1%
Net carbs 8.52g 9.97g N/A
Sugar 4.43g 0.46g N/A
Vitamin B5 0.318mg 0.317mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.159mg 0.04mg 0%
Threonine 0.555mg 0.083mg 0%
Isoleucine 0.813mg 0.105mg 0%
Leucine 1.483mg 0.2mg 0%
Lysine 0.612mg 0.135mg 0%
Methionine 0.122mg 0.04mg 0%
Phenylalanine 1.149mg 0.13mg 0%
Valine 0.937mg 0.151mg 0%
Histidine 0.55mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
141%
Almond butter
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 3.926g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 79)
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 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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.