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  6. Almond butter vs. Potato

Almond butter vs. Potato — In-Depth Nutrition Comparison

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What are the differences between Almond butter and Potato?

  • Almond butter is richer than Potato in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Calcium, Iron, Fiber, and Zinc.
  • Almond butter's daily need coverage for Vitamin E is 161% more.
  • Almond butter has 29 times more Vitamin B2 than Potato. While Almond butter has 0.939mg of Vitamin B2, Potato has only 0.032mg.

We used Nuts, almond butter, plain, without salt added and Potatoes, flesh and skin, raw types in this article.

Infographic

Almond butter vs Potato 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.
Almond butter
Almond butter
9
:
1
Potato
Potato
Contains more Calcium +2791.7%
Contains more Iron +330.9%
Contains more Magnesium +1113%
Contains more Phosphorus +791.2%
Contains more Potassium +76%
Contains more Zinc +996.7%
Contains more Copper +749.1%
Contains more Manganese +965.5%
Contains more Selenium +500%
Contains less Sodium -14.3%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +2791.7%
Contains more Iron +330.9%
Contains more Magnesium +1113%
Contains more Phosphorus +791.2%
Contains more Potassium +76%
Contains more Zinc +996.7%
Contains more Copper +749.1%
Contains more Manganese +965.5%
Contains more Selenium +500%
Contains less Sodium -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.
Almond butter
Almond butter
5
:
5
Potato
Potato
Contains more Vitamin E +242000%
Contains more Vitamin B2 +2834.4%
Contains more Vitamin B3 +197.4%
Contains more Folate +253.3%
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +97.6%
Contains more Vitamin B6 +189.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.295
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin E +242000%
Contains more Vitamin B2 +2834.4%
Contains more Vitamin B3 +197.4%
Contains more Folate +253.3%
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +97.6%
Contains more Vitamin B6 +189.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.295

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
4
:
1
Potato
Potato
Contains more Protein +922.4%
Contains more Fats +61566.7%
Contains more Other +175%
Contains more Water +4732.3%
Equal in Carbs - 17.49
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +922.4%
Contains more Fats +61566.7%
Contains more Other +175%
Contains more Water +4732.3%
Equal in Carbs - 17.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +1622150%
Contains more Polyunsaturated fat +32311.9%
Contains less Saturated Fat -99.4%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +1622150%
Contains more Polyunsaturated fat +32311.9%
Contains less Saturated Fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
3
Potato
Potato
Contains more Sucrose +2452.9%
Contains more Maltose +∞%
Contains more Starch +19012.5%
Contains more Glucose +1450%
Contains more Fructose +∞%
Almond butter
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
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +2452.9%
Contains more Maltose +∞%
Contains more Starch +19012.5%
Contains more Glucose +1450%
Contains more Fructose +∞%

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 Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Potato Opinion
Net carbs 8.52g 15.39g Potato
Protein 20.96g 2.05g Almond butter
Fats 55.5g 0.09g Almond butter
Carbs 18.82g 17.49g Almond butter
Calories 614kcal 77kcal Almond butter
Starch 0.08g 15.29g Potato
Fructose 0g 0.26g Potato
Sugar 4.43g 0.82g Potato
Fiber 10.3g 2.1g Almond butter
Calcium 347mg 12mg Almond butter
Iron 3.49mg 0.81mg Almond butter
Magnesium 279mg 23mg Almond butter
Phosphorus 508mg 57mg Almond butter
Potassium 748mg 425mg Almond butter
Sodium 7mg 6mg Potato
Zinc 3.29mg 0.3mg Almond butter
Copper 0.934mg 0.11mg Almond butter
Manganese 2.131mg 0.2mg Almond butter
Selenium 2.4µg 0.4µg Almond butter
Vitamin A 1IU 2IU Potato
Vitamin E 24.21mg 0.01mg Almond butter
Vitamin C 0mg 19.7mg Potato
Vitamin B1 0.041mg 0.081mg Potato
Vitamin B2 0.939mg 0.032mg Almond butter
Vitamin B3 3.155mg 1.061mg Almond butter
Vitamin B5 0.318mg 0.295mg Almond butter
Vitamin B6 0.103mg 0.298mg Potato
Folate 53µg 15µg Almond butter
Vitamin K 0µg 2µg Potato
Tryptophan 0.159mg 0.021mg Almond butter
Threonine 0.555mg 0.067mg Almond butter
Isoleucine 0.813mg 0.066mg Almond butter
Leucine 1.483mg 0.098mg Almond butter
Lysine 0.612mg 0.107mg Almond butter
Methionine 0.122mg 0.032mg Almond butter
Phenylalanine 1.149mg 0.081mg Almond butter
Valine 0.937mg 0.103mg Almond butter
Histidine 0.55mg 0.035mg Almond butter
Saturated Fat 4.152g 0.025g Potato
Monounsaturated Fat 32.445g 0.002g Almond butter
Polyunsaturated fat 13.613g 0.042g Almond butter

Which food is preferable for your diet?

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

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
71%
Almond butter
18%
Potato
Minerals Daily Need Coverage Score
141%
Almond butter
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.61g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 4.127g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.