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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
| Contains more ProteinProtein | +24.1% |
| Contains more FatsFats | +704.3% |
| Contains more OtherOther | +79.1% |
| Contains more CarbsCarbs | +252.1% |
| Contains more WaterWater | +401.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
| Contains more Mono. FatMonounsaturated fat | +1389.7% |
| Contains more Poly. FatPolyunsaturated fat | +437% |
| Contains less Sat. FatSaturated fat | -70.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
141%
154%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 2.935g)
Which food is cheaper?
Oats is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 59)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.