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Almond butter vs. Onion — In-Depth Nutrition Comparison

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What are the differences between almond butter and onions?

  • Almond butter is richer than onions in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, calcium, and zinc.
  • Almond butter's daily need coverage for vitamin E is 161% more.
  • Almond butter has 35 times more vitamin B2 than onions. While almond butter has 0.939mg of vitamin B2, onions have only 0.027mg.

We used Nuts, almond butter, plain, without salt added and Onions, raw types in this article.

Infographic

Almond butter vs Onion 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%
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +2690%
Contains more CalciumCalcium +1408.7%
Contains more PotassiumPotassium +412.3%
Contains more IronIron +1561.9%
Contains more CopperCopper +2294.9%
Contains more ZincZinc +1835.3%
Contains more PhosphorusPhosphorus +1651.7%
Contains more ManganeseManganese +1551.9%
Contains more SeleniumSelenium +380%
Contains less SodiumSodium -42.9%

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%
Onion
4
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin EVitamin E +120950%
Contains more Vitamin B2Vitamin B2 +3377.8%
Contains more Vitamin B3Vitamin B3 +2619.8%
Contains more Vitamin B5Vitamin B5 +158.5%
Contains more FolateFolate +178.9%
Contains more CholineCholine +754.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B6Vitamin B6 +16.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +1805.5%
Contains more FatsFats +55400%
Contains more CarbsCarbs +101.5%
Contains more OtherOther +780%
Contains more WaterWater +5333.5%

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
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +249476.9%
Contains more Poly. FatPolyunsaturated fat +79976.5%
Contains less Sat. FatSaturated fat -99%

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
Onion
2
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +338.4%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +9750%
Contains more FructoseFructose +∞%
~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 Onion
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price 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 Onion DV% diff.
Vitamin E 24.21mg 0.02mg 161%
Copper 0.934mg 0.039mg 99%
Polyunsaturated fat 13.613g 0.017g 91%
Manganese 2.131mg 0.129mg 87%
Fats 55.5g 0.1g 85%
Monounsaturated fat 32.445g 0.013g 81%
Vitamin B2 0.939mg 0.027mg 70%
Phosphorus 508mg 29mg 68%
Magnesium 279mg 10mg 64%
Iron 3.49mg 0.21mg 41%
Protein 20.96g 1.1g 40%
Fiber 10.3g 1.7g 34%
Calcium 347mg 23mg 32%
Calories 614kcal 40kcal 29%
Zinc 3.29mg 0.17mg 28%
Saturated fat 4.152g 0.042g 19%
Vitamin B3 3.155mg 0.116mg 19%
Potassium 748mg 146mg 18%
Folate 53µg 19µg 9%
Choline 52.1mg 6.1mg 8%
Vitamin C 0mg 7.4mg 8%
Vitamin B5 0.318mg 0.123mg 4%
Selenium 2.4µg 0.5µg 3%
Carbs 18.82g 9.34g 3%
Fructose 0g 1.29g 2%
Vitamin B6 0.103mg 0.12mg 1%
Net carbs 8.52g 7.64g N/A
Sugar 4.43g 4.24g N/A
Starch 0.08g 0g 0%
Sodium 7mg 4mg 0%
Vitamin B1 0.041mg 0.046mg 0%
Vitamin K 0µg 0.4µg 0%
Tryptophan 0.159mg 0.014mg 0%
Threonine 0.555mg 0.021mg 0%
Isoleucine 0.813mg 0.014mg 0%
Leucine 1.483mg 0.025mg 0%
Lysine 0.612mg 0.039mg 0%
Methionine 0.122mg 0.002mg 0%
Phenylalanine 1.149mg 0.025mg 0%
Valine 0.937mg 0.021mg 0%
Histidine 0.55mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Onion
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
8%
Onion
Minerals Daily Need Coverage Score
141%
Almond butter
8%
Onion

Comparison summary

Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 4.11g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 15)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.