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Almond butter vs. Poblano — In-Depth Nutrition Comparison

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Summary of differences between almond butter and poblano

  • Almond butter has more copper, phosphorus, magnesium, and manganese; however, poblano is higher in vitamin A, vitamin B6, vitamin B2, iron, potassium, and fiber.
  • Poblano covers your daily need for vitamin A, 409% more than almond butter.
  • Almond butter has 3 times more phosphorus than poblano. While almond butter has 508mg of phosphorus, poblano has only 201mg.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Peppers, ancho, dried.

Infographic

Almond butter vs Poblano 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more MagnesiumMagnesium +146.9%
Contains more CalciumCalcium +468.9%
Contains more CopperCopper +83.9%
Contains more ZincZinc +131.7%
Contains more PhosphorusPhosphorus +152.7%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +66.6%
Contains more PotassiumPotassium +222.3%
Contains more IronIron +213.2%
Contains more SeleniumSelenium +20.8%

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +336.6%
Contains more Vitamin B2Vitamin B2 +140.1%
Contains more Vitamin B3Vitamin B3 +102.9%
Contains more Vitamin B5Vitamin B5 +526.7%
Contains more Vitamin B6Vitamin B6 +3332%
Contains more FolateFolate +30.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more ProteinProtein +76.7%
Contains more FatsFats +576.8%
Contains more CarbsCarbs +173.2%
Contains more WaterWater +1279.9%
Contains more OtherOther +91.2%

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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains more Mono. FatMonounsaturated fat +6494.5%
Contains more Poly. FatPolyunsaturated fat +201.8%
Contains less Sat. FatSaturated fat -80.3%

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

All nutrients comparison - raw data values

Nutrient Almond butter Poblano DV% diff.
Vitamin B6 0.103mg 3.535mg 264%
Vitamin E 24.21mg 161%
Vitamin A 0µg 1022µg 114%
Vitamin B2 0.939mg 2.255mg 101%
Iron 3.49mg 10.93mg 93%
Monounsaturated fat 32.445g 0.492g 80%
Fats 55.5g 8.2g 73%
Polyunsaturated fat 13.613g 4.511g 61%
Potassium 748mg 2411mg 49%
Copper 0.934mg 0.508mg 47%
Fiber 10.3g 21.6g 45%
Phosphorus 508mg 201mg 44%
Magnesium 279mg 113mg 40%
Manganese 2.131mg 1.279mg 37%
Vitamin B5 0.318mg 1.993mg 34%
Calcium 347mg 61mg 29%
Vitamin B3 3.155mg 6.403mg 20%
Protein 20.96g 11.86g 18%
Calories 614kcal 281kcal 17%
Zinc 3.29mg 1.42mg 17%
Saturated fat 4.152g 0.82g 15%
Vitamin B1 0.041mg 0.179mg 12%
Carbs 18.82g 51.42g 11%
Choline 52.1mg 9%
Folate 53µg 69µg 4%
Sodium 7mg 43mg 2%
Vitamin C 0mg 2mg 2%
Selenium 2.4µg 2.9µg 1%
Net carbs 8.52g 29.82g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.155mg 0%
Threonine 0.555mg 0.425mg 0%
Isoleucine 0.813mg 0.373mg 0%
Leucine 1.483mg 0.605mg 0%
Lysine 0.612mg 0.515mg 0%
Methionine 0.122mg 0.142mg 0%
Phenylalanine 1.149mg 0.361mg 0%
Valine 0.937mg 0.489mg 0%
Histidine 0.55mg 0.232mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Poblano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
155%
Poblano
Minerals Daily Need Coverage Score
141%
Almond butter
120%
Poblano

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated fat?
Poblano
Poblano is lower in Saturated fat (difference - 3.332g)
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 36mg)
Which food is cheaper?
Almond butter
Almond butter is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in minerals?
?
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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.