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Almond butter vs. Pilaf — In-Depth Nutrition Comparison

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What are the differences between almond butter and pilaf?

  • Almond butter is higher in vitamin E, copper, vitamin B2, magnesium, manganese, and phosphorus, yet pilaf is higher in selenium, vitamin B1, and folate.
  • Almond butter's daily need coverage for vitamin E is 161% more.
  • Almond butter has 11 times more vitamin B2 than pilaf. While almond butter has 0.939mg of vitamin B2, pilaf has only 0.087mg.
  • The amount of sodium in almond butter is lower.

We used Nuts, almond butter, plain, without salt added and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this article.

Infographic

Almond butter vs Pilaf 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%
Pilaf
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +771.9%
Contains more CalciumCalcium +318.1%
Contains more PotassiumPotassium +297.9%
Contains more IronIron +43%
Contains more CopperCopper +462.7%
Contains more ZincZinc +225.7%
Contains more PhosphorusPhosphorus +229.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +141.6%
Contains more SeleniumSelenium +1250%

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%
Pilaf
9
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin EVitamin E +60425%
Contains more Vitamin B2Vitamin B2 +979.3%
Contains more CholineCholine +197.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1370.7%
Contains more Vitamin B3Vitamin B3 +94.2%
Contains more Vitamin B5Vitamin B5 +124.8%
Contains more Vitamin B6Vitamin B6 +288.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
~equal in Vitamin D ~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
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +101.2%
Contains more FatsFats +3951.1%
Contains more CarbsCarbs +305.5%
Contains more WaterWater +390.2%
Contains more OtherOther +25.3%

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
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +8598.4%
Contains more Poly. FatPolyunsaturated fat +3510.9%
Contains less Sat. FatSaturated fat -92.6%

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
Pilaf
3
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more SucroseSucrose +1346.7%
Contains more StarchStarch +88937.5%
Contains more GlucoseGlucose +400%
Contains more MaltoseMaltose +1514.3%
~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 Pilaf
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Almond butter Pilaf DV% diff.
Vitamin E 24.21mg 0.04mg 161%
Polyunsaturated fat 13.613g 0.377g 88%
Copper 0.934mg 0.166mg 85%
Fats 55.5g 1.37g 83%
Monounsaturated fat 32.445g 0.373g 80%
Vitamin B2 0.939mg 0.087mg 66%
Magnesium 279mg 32mg 59%
Sodium 7mg 1303mg 56%
Selenium 2.4µg 32.4µg 55%
Manganese 2.131mg 0.882mg 54%
Phosphorus 508mg 154mg 51%
Vitamin B1 0.041mg 0.603mg 47%
Folate 53µg 212µg 40%
Fiber 10.3g 1.2g 36%
Starch 0.08g 71.23g 29%
Calcium 347mg 83mg 26%
Vitamin B6 0.103mg 0.4mg 23%
Zinc 3.29mg 1.01mg 21%
Protein 20.96g 10.42g 21%
Vitamin B3 3.155mg 6.127mg 19%
Carbs 18.82g 76.31g 19%
Saturated fat 4.152g 0.307g 17%
Potassium 748mg 188mg 16%
Calories 614kcal 359kcal 13%
Iron 3.49mg 2.44mg 13%
Vitamin B5 0.318mg 0.715mg 8%
Choline 52.1mg 17.5mg 6%
Vitamin C 0mg 4.1mg 5%
Vitamin B12 0µg 0.02µg 1%
Net carbs 8.52g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 4.43g 1.53g N/A
Vitamin A 0µg 4µg 0%
Vitamin K 0µg 0.5µg 0%
Tryptophan 0.159mg 0.086mg 0%
Threonine 0.555mg 0.221mg 0%
Isoleucine 0.813mg 0.279mg 0%
Leucine 1.483mg 0.523mg 0%
Lysine 0.612mg 0.189mg 0%
Methionine 0.122mg 0.145mg 0%
Phenylalanine 1.149mg 0.32mg 0%
Valine 0.937mg 0.374mg 0%
Histidine 0.55mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
141%
Almond butter
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 3.845g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $3)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 1296mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.