Almond butter vs. Oats — In-Depth Nutrition Comparison

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Summary of differences between almond butter and oats

Almond butter has more vitamin B2, copper, calcium, magnesium, and vitamin B3; however, oats are higher in manganese, vitamin B1, vitamin B5, and iron.
Oats cover your daily need for manganese, 121% more than almond butter.
Almond butter has 7 times more vitamin B2 than oats. While almond butter has 0.939mg of vitamin B2, oats have only 0.139mg.
Oats have less saturated fat.

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

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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.

Almond butter

Oats

Contains more MagnesiumMagnesium	+57.6%
Contains more CalciumCalcium	+542.6%
Contains more PotassiumPotassium	+74.4%
Contains more CopperCopper	+49.2%
Contains more SeleniumSelenium	+∞%

Contains more IronIron	+35.2%
Contains more ZincZinc	+20.7%
Contains less SodiumSodium	-71.4%
Contains more ManganeseManganese	+130.7%

~equal in Phosphorus ~523mg

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.

Almond butter

Oats

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+575.5%
Contains more Vitamin B3Vitamin B3	+228.3%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+1761%
Contains more Vitamin B5Vitamin B5	+324.2%
Contains more Vitamin B6Vitamin B6	+15.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Folate ~56µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	24.21mg		161%
Manganese	2.131mg	4.916mg	121%
Monounsaturated fat	32.445g	2.178g	76%
Fats	55.5g	6.9g	75%
Polyunsaturated fat	13.613g	2.535g	74%
Vitamin B2	0.939mg	0.139mg	62%
Vitamin B1	0.041mg	0.763mg	60%
Copper	0.934mg	0.626mg	34%
Calcium	347mg	54mg	29%
Magnesium	279mg	177mg	24%
Vitamin B5	0.318mg	1.349mg	21%
Carbs	18.82g	66.27g	16%
Iron	3.49mg	4.72mg	15%
Vitamin B3	3.155mg	0.961mg	14%
Saturated fat	4.152g	1.217g	13%
Calories	614kcal	389kcal	11%
Potassium	748mg	429mg	9%
Choline	52.1mg		9%
Protein	20.96g	16.89g	8%
Zinc	3.29mg	3.97mg	6%
Selenium	2.4µg		4%
Phosphorus	508mg	523mg	2%
Fiber	10.3g	10.6g	1%
Vitamin B6	0.103mg	0.119mg	1%
Folate	53µg	56µg	1%
Net carbs	8.52g	55.67g	N/A
Sugar	4.43g		N/A
Starch	0.08g		0%
Sodium	7mg	2mg	0%
Tryptophan	0.159mg	0.234mg	0%
Threonine	0.555mg	0.575mg	0%
Isoleucine	0.813mg	0.694mg	0%
Leucine	1.483mg	1.284mg	0%
Lysine	0.612mg	0.701mg	0%
Methionine	0.122mg	0.312mg	0%
Phenylalanine	1.149mg	0.895mg	0%
Valine	0.937mg	0.937mg	0%
Histidine	0.55mg	0.405mg	0%