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Almond butter vs. Pasta — In-Depth Nutrition Comparison

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How are almond butter and pasta different?

  • Almond butter has more copper, manganese, phosphorus, magnesium, vitamin B2, calcium, iron, zinc, and potassium than pasta.
  • Daily need coverage for copper for almond butter is 93% higher.
  • Almond butter contains 58 times more calcium than pasta. While almond butter contains 347mg of calcium, pasta contains only 6mg.
  • Pasta has less saturated fat.

Nuts, almond butter, plain, without salt added and Pasta, fresh-refrigerated, plain, cooked are the varieties used in this article.

Infographic

Almond butter vs Pasta 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%
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +1450%
Contains more CalciumCalcium +5683.3%
Contains more PotassiumPotassium +3016.7%
Contains more IronIron +206.1%
Contains more CopperCopper +904.3%
Contains more ZincZinc +487.5%
Contains more PhosphorusPhosphorus +706.3%
Contains more ManganeseManganese +851.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -14.3%

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%
Pasta
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +526%
Contains more Vitamin B3Vitamin B3 +218%
Contains more Vitamin B5Vitamin B5 +73.8%
Contains more Vitamin B6Vitamin B6 +202.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +409.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +307%
Contains more FatsFats +5185.7%
Contains more OtherOther +893.5%
Contains more CarbsCarbs +32.5%
Contains more WaterWater +4080.5%

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
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +26065.3%
Contains more Poly. FatPolyunsaturated fat +3073.2%
Contains less Sat. FatSaturated fat -96.4%

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 Pasta
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Almond butter Pasta DV% diff.
Vitamin E 24.21mg 161%
Copper 0.934mg 0.093mg 93%
Polyunsaturated fat 13.613g 0.429g 88%
Fats 55.5g 1.05g 84%
Manganese 2.131mg 0.224mg 83%
Monounsaturated fat 32.445g 0.124g 81%
Phosphorus 508mg 63mg 64%
Magnesium 279mg 18mg 62%
Vitamin B2 0.939mg 0.15mg 61%
Fiber 10.3g 41%
Calcium 347mg 6mg 34%
Protein 20.96g 5.15g 32%
Iron 3.49mg 1.14mg 29%
Zinc 3.29mg 0.56mg 25%
Calories 614kcal 131kcal 24%
Potassium 748mg 24mg 21%
Saturated fat 4.152g 0.15g 18%
Vitamin B3 3.155mg 0.992mg 14%
Vitamin B1 0.041mg 0.209mg 14%
Cholesterol 0mg 33mg 11%
Choline 52.1mg 9%
Vitamin B12 0µg 0.14µg 6%
Vitamin B6 0.103mg 0.034mg 5%
Selenium 2.4µg 4%
Vitamin B5 0.318mg 0.183mg 3%
Folate 53µg 64µg 3%
Carbs 18.82g 24.93g 2%
Vitamin A 0µg 6µg 1%
Net carbs 8.52g 24.93g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 6mg 0%
Tryptophan 0.159mg 0.065mg 0%
Threonine 0.555mg 0.134mg 0%
Isoleucine 0.813mg 0.197mg 0%
Leucine 1.483mg 0.348mg 0%
Lysine 0.612mg 0.097mg 0%
Methionine 0.122mg 0.079mg 0%
Phenylalanine 1.149mg 0.247mg 0%
Valine 0.937mg 0.217mg 0%
Histidine 0.55mg 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Pasta
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
15%
Pasta
Minerals Daily Need Coverage Score
141%
Almond butter
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 4.002g)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($3)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.