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Almond butter vs. Omelette — In-Depth Nutrition Comparison

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A recap on differences between almond butter and omelette

  • Almond butter has more vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, and fiber; however, omelette is higher in selenium and choline.
  • Almond butter covers your daily vitamin E needs 153% more than omelette.

Food varieties used in this article are Nuts, almond butter, plain, without salt added and Egg, whole, cooked, omelet.

Infographic

Almond butter vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +2436.4%
Contains more CalciumCalcium +622.9%
Contains more PotassiumPotassium +539.3%
Contains more IronIron +135.8%
Contains more CopperCopper +1382.5%
Contains more ZincZinc +201.8%
Contains more PhosphorusPhosphorus +204.2%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +8779.2%
Contains more SeleniumSelenium +975%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin EVitamin E +1776.7%
Contains more Vitamin B1Vitamin B1 +20.6%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +4829.7%
Contains more FolateFolate +35.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +305.3%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +375.2%
~equal in Vitamin C ~0mg

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +98.3%
Contains more FatsFats +376%
Contains more CarbsCarbs +2840.6%
Contains more OtherOther +208%
Contains more WaterWater +4542.1%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Mono. FatMonounsaturated fat +569.9%
Contains more Poly. FatPolyunsaturated fat +402%
Contains less Sat. FatSaturated fat -20.1%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +1450%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~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 Omelette
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Omelette DV% diff.
Vitamin E 24.21mg 1.29mg 153%
Cholesterol 0mg 313mg 104%
Copper 0.934mg 0.063mg 97%
Manganese 2.131mg 0.024mg 92%
Polyunsaturated fat 13.613g 2.712g 73%
Monounsaturated fat 32.445g 4.843g 69%
Fats 55.5g 11.66g 67%
Magnesium 279mg 11mg 64%
Phosphorus 508mg 167mg 49%
Vitamin B2 0.939mg 0.386mg 43%
Selenium 2.4µg 25.8µg 43%
Fiber 10.3g 0g 41%
Choline 52.1mg 247.6mg 36%
Vitamin B12 0µg 0.76µg 32%
Calcium 347mg 48mg 30%
Iron 3.49mg 1.48mg 25%
Calories 614kcal 154kcal 23%
Protein 20.96g 10.57g 21%
Zinc 3.29mg 1.09mg 20%
Vitamin B5 0.318mg 1.289mg 19%
Vitamin A 0µg 172µg 19%
Potassium 748mg 117mg 19%
Vitamin B3 3.155mg 0.064mg 19%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Carbs 18.82g 0.64g 6%
Sodium 7mg 155mg 6%
Vitamin K 0µg 4.5µg 4%
Folate 53µg 39µg 4%
Saturated fat 4.152g 3.319g 4%
Vitamin B6 0.103mg 0.143mg 3%
Vitamin B1 0.041mg 0.034mg 1%
Net carbs 8.52g 0.64g N/A
Sugar 4.43g 0.31g N/A
Starch 0.08g 0%
Trans fat 0.709g N/A
Tryptophan 0.159mg 0.14mg 0%
Threonine 0.555mg 0.467mg 0%
Isoleucine 0.813mg 0.565mg 0%
Leucine 1.483mg 0.913mg 0%
Lysine 0.612mg 0.767mg 0%
Methionine 0.122mg 0.319mg 0%
Phenylalanine 1.149mg 0.572mg 0%
Valine 0.937mg 0.722mg 0%
Histidine 0.55mg 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
141%
Almond butter
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 4.12g)
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 0.833g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $2)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 148mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.