Almond butter vs. Potato — In-Depth Nutrition Comparison
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What are the differences between almond butter and potatoes?
- Almond butter is richer than potatoes 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 potatoes. While almond butter has 0.939mg of vitamin B2, potatoes have only 0.032mg.
We used Nuts, almond butter, plain, without salt added and Potatoes, flesh, and skin, raw types in this article.
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.
| Contains more MagnesiumMagnesium | +1113% |
| Contains more CalciumCalcium | +2791.7% |
| Contains more PotassiumPotassium | +76% |
| Contains more IronIron | +330.9% |
| Contains more CopperCopper | +749.1% |
| Contains more ZincZinc | +996.7% |
| Contains more PhosphorusPhosphorus | +791.2% |
| Contains more ManganeseManganese | +965.5% |
| Contains more SeleniumSelenium | +500% |
| 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.
| Contains more Vitamin EVitamin E | +242000% |
| Contains more Vitamin B2Vitamin B2 | +2834.4% |
| Contains more Vitamin B3Vitamin B3 | +197.4% |
| Contains more FolateFolate | +253.3% |
| Contains more CholineCholine | +330.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +97.6% |
| Contains more Vitamin B6Vitamin B6 | +189.3% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 24.21mg | 0.01mg | 161% |
| Copper | 0.934mg | 0.11mg | 92% |
| Polyunsaturated fat | 13.613g | 0.042g | 90% |
| Fats | 55.5g | 0.09g | 85% |
| Manganese | 2.131mg | 0.2mg | 84% |
| Monounsaturated fat | 32.445g | 0.002g | 81% |
| Vitamin B2 | 0.939mg | 0.032mg | 70% |
| Phosphorus | 508mg | 57mg | 64% |
| Magnesium | 279mg | 23mg | 61% |
| Protein | 20.96g | 2.05g | 38% |
| Calcium | 347mg | 12mg | 34% |
| Iron | 3.49mg | 0.81mg | 34% |
| Fiber | 10.3g | 2.1g | 33% |
| Calories | 614kcal | 77kcal | 27% |
| Zinc | 3.29mg | 0.3mg | 27% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Saturated fat | 4.152g | 0.025g | 19% |
| Vitamin B6 | 0.103mg | 0.298mg | 15% |
| Vitamin B3 | 3.155mg | 1.061mg | 13% |
| Potassium | 748mg | 425mg | 10% |
| Folate | 53µg | 15µg | 10% |
| Choline | 52.1mg | 12.1mg | 7% |
| Starch | 0.08g | 15.29g | 6% |
| Selenium | 2.4µg | 0.4µg | 4% |
| Vitamin B1 | 0.041mg | 0.081mg | 3% |
| Vitamin K | 0µg | 2µg | 2% |
| Carbs | 18.82g | 17.49g | 0% |
| Net carbs | 8.52g | 15.39g | N/A |
| Sugar | 4.43g | 0.82g | N/A |
| Sodium | 7mg | 6mg | 0% |
| Vitamin B5 | 0.318mg | 0.295mg | 0% |
| Tryptophan | 0.159mg | 0.021mg | 0% |
| Threonine | 0.555mg | 0.067mg | 0% |
| Isoleucine | 0.813mg | 0.066mg | 0% |
| Leucine | 1.483mg | 0.098mg | 0% |
| Lysine | 0.612mg | 0.107mg | 0% |
| Methionine | 0.122mg | 0.032mg | 0% |
| Phenylalanine | 1.149mg | 0.081mg | 0% |
| Valine | 0.937mg | 0.103mg | 0% |
| Histidine | 0.55mg | 0.035mg | 0% |
| Fructose | 0g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more ProteinProtein | +922.4% |
| Contains more FatsFats | +61566.7% |
| Contains more OtherOther | +175% |
| Contains more WaterWater | +4732.3% |
~equal in
Carbs
~17.49g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +1622150% |
| Contains more Poly. FatPolyunsaturated fat | +32311.9% |
| Contains less Sat. FatSaturated fat | -99.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose | +2452.9% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +19012.5% |
| Contains more GlucoseGlucose | +1450% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g