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Almond butter vs. Orange — In-Depth Nutrition Comparison

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A recap on differences between almond butter and oranges

  • Almond butter has more vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, iron, fiber, and calcium; however, oranges are higher in vitamin C.
  • Almond butter covers your daily vitamin E needs 160% more than oranges.
  • Oranges contain 85 times less manganese than almond butter. Almond butter contains 2.131mg of manganese, while oranges contain 0.025mg.

Food varieties used in this article are Nuts, almond butter, plain, without salt added and Oranges, raw, all commercial varieties.

Infographic

Almond butter vs Orange infographic
Infographic link

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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +2690%
Contains more CalciumCalcium +767.5%
Contains more PotassiumPotassium +313.3%
Contains more IronIron +3390%
Contains more CopperCopper +1975.6%
Contains more ZincZinc +4600%
Contains more PhosphorusPhosphorus +3528.6%
Contains more ManganeseManganese +8424%
Contains more SeleniumSelenium +380%
Contains less SodiumSodium -100%

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%
Orange
Orange
3
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin EVitamin E +13350%
Contains more Vitamin B2Vitamin B2 +2247.5%
Contains more Vitamin B3Vitamin B3 +1018.8%
Contains more Vitamin B5Vitamin B5 +27.2%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more FolateFolate +76.7%
Contains more CholineCholine +520.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +112.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Orange DV% diff.
Vitamin E 24.21mg 0.18mg 160%
Copper 0.934mg 0.045mg 99%
Manganese 2.131mg 0.025mg 92%
Polyunsaturated fat 13.613g 0.025g 91%
Fats 55.5g 0.12g 85%
Monounsaturated fat 32.445g 0.023g 81%
Phosphorus 508mg 14mg 71%
Vitamin B2 0.939mg 0.04mg 69%
Magnesium 279mg 10mg 64%
Vitamin C 0mg 53.2mg 59%
Iron 3.49mg 0.1mg 42%
Protein 20.96g 0.94g 40%
Fiber 10.3g 2.4g 32%
Calcium 347mg 40mg 31%
Zinc 3.29mg 0.07mg 29%
Calories 614kcal 47kcal 28%
Saturated fat 4.152g 0.015g 19%
Vitamin B3 3.155mg 0.282mg 18%
Potassium 748mg 181mg 17%
Choline 52.1mg 8.4mg 8%
Folate 53µg 30µg 6%
Vitamin B1 0.041mg 0.087mg 4%
Vitamin B6 0.103mg 0.06mg 3%
Selenium 2.4µg 0.5µg 3%
Carbs 18.82g 11.75g 2%
Vitamin B5 0.318mg 0.25mg 1%
Vitamin A 0µg 11µg 1%
Net carbs 8.52g 9.35g N/A
Sugar 4.43g 9.35g N/A
Starch 0.08g 0%
Sodium 7mg 0mg 0%
Tryptophan 0.159mg 0.009mg 0%
Threonine 0.555mg 0.015mg 0%
Isoleucine 0.813mg 0.025mg 0%
Leucine 1.483mg 0.023mg 0%
Lysine 0.612mg 0.047mg 0%
Methionine 0.122mg 0.02mg 0%
Phenylalanine 1.149mg 0.031mg 0%
Valine 0.937mg 0.04mg 0%
Histidine 0.55mg 0.018mg 0%

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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +2129.8%
Contains more FatsFats +46150%
Contains more CarbsCarbs +60.2%
Contains more OtherOther +600%
Contains more WaterWater +5189.6%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +140965.2%
Contains more Poly. FatPolyunsaturated fat +54352%
Contains less Sat. FatSaturated fat -99.6%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.