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Almond butter vs. Porridge — In-Depth Nutrition Comparison

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How are almond butter and porridge different?

  • Almond butter is higher than porridge in vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, fiber, zinc, calcium, and potassium.
  • Almond butter covers your daily need for vitamin E, 161% more than porridge.

Nuts, almond butter, plain, without salt added and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types were used in this article.

Infographic

Almond butter vs Porridge 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +5480%
Contains more CalciumCalcium +298.9%
Contains more PotassiumPotassium +4575%
Contains more CopperCopper +2235%
Contains more ZincZinc +2430.8%
Contains more PhosphorusPhosphorus +3286.7%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +16.7%
~equal in Iron ~3.74mg

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin EVitamin E +120950%
Contains more Vitamin B2Vitamin B2 +3656%
Contains more Vitamin B3Vitamin B3 +506.7%
Contains more Vitamin B5Vitamin B5 +347.9%
Contains more Vitamin B6Vitamin B6 +692.3%
Contains more FolateFolate +341.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +34.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Porridge DV% diff.
Vitamin E 24.21mg 0.02mg 161%
Copper 0.934mg 0.04mg 99%
Manganese 2.131mg 0mg 93%
Polyunsaturated fat 13.613g 0.114g 90%
Fats 55.5g 0.21g 85%
Monounsaturated fat 32.445g 0.028g 81%
Vitamin B2 0.939mg 0.025mg 70%
Phosphorus 508mg 15mg 70%
Magnesium 279mg 5mg 65%
Protein 20.96g 1.44g 39%
Fiber 10.3g 0.5g 39%
Zinc 3.29mg 0.13mg 29%
Calories 614kcal 50kcal 28%
Calcium 347mg 87mg 26%
Potassium 748mg 16mg 22%
Saturated fat 4.152g 0.033g 19%
Vitamin B3 3.155mg 0.52mg 16%
Folate 53µg 12µg 10%
Choline 52.1mg 9%
Vitamin B6 0.103mg 0.013mg 7%
Vitamin B5 0.318mg 0.071mg 5%
Iron 3.49mg 3.74mg 3%
Carbs 18.82g 10.52g 3%
Vitamin B1 0.041mg 0.055mg 1%
Selenium 2.4µg 2.8µg 1%
Net carbs 8.52g 10.02g N/A
Sugar 4.43g 0.03g N/A
Starch 0.08g 0%
Sodium 7mg 6mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.159mg 0.02mg 0%
Threonine 0.555mg 0.045mg 0%
Isoleucine 0.813mg 0.063mg 0%
Leucine 1.483mg 0.11mg 0%
Lysine 0.612mg 0.037mg 0%
Methionine 0.122mg 0.027mg 0%
Phenylalanine 1.149mg 0.078mg 0%
Valine 0.937mg 0.07mg 0%
Histidine 0.55mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1355.6%
Contains more FatsFats +26328.6%
Contains more CarbsCarbs +78.9%
Contains more OtherOther +1300%
Contains more WaterWater +5242.1%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +115775%
Contains more Poly. FatPolyunsaturated fat +11841.2%
Contains less Sat. FatSaturated fat -99.2%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.