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  6. Almond butter vs. Potato salad

Almond butter vs. Potato salad — In-Depth Nutrition Comparison

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How are almond butter and potato salad different?

  • Almond butter has more copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, calcium, and zinc than potato salad.
  • Daily need coverage for copper for almond butter is 91% higher.
  • Almond butter contains 21 times more manganese than potato salad. While almond butter contains 2.131mg of manganese, potato salad contains only 0.101mg.
  • Almond butter has less sodium.

Nuts, almond butter, plain, without salt added and Potato salad, home-prepared are the varieties used in this article.

Infographic

Almond butter vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +1760%
Contains more CalciumCalcium +1726.3%
Contains more PotassiumPotassium +194.5%
Contains more IronIron +436.9%
Contains more CopperCopper +691.5%
Contains more ZincZinc +961.3%
Contains more PhosphorusPhosphorus +876.9%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +2009.9%
Contains more SeleniumSelenium +70.8%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1465%
Contains more Vitamin B3Vitamin B3 +254.5%
Contains more FolateFolate +657.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +87.8%
Contains more Vitamin B5Vitamin B5 +67.9%
Contains more Vitamin B6Vitamin B6 +36.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Potato salad DV% diff.
Vitamin E 24.21mg 161%
Copper 0.934mg 0.118mg 91%
Manganese 2.131mg 0.101mg 88%
Monounsaturated fat 32.445g 2.48g 75%
Fats 55.5g 8.2g 73%
Vitamin B2 0.939mg 0.06mg 68%
Polyunsaturated fat 13.613g 3.737g 66%
Phosphorus 508mg 52mg 65%
Magnesium 279mg 15mg 63%
Protein 20.96g 2.68g 37%
Iron 3.49mg 0.65mg 36%
Fiber 10.3g 1.3g 36%
Calcium 347mg 19mg 33%
Zinc 3.29mg 0.31mg 27%
Calories 614kcal 143kcal 24%
Sodium 7mg 529mg 23%
Cholesterol 0mg 68mg 23%
Potassium 748mg 254mg 15%
Vitamin B3 3.155mg 0.89mg 14%
Folate 53µg 7µg 12%
Saturated fat 4.152g 1.429g 12%
Vitamin C 0mg 10mg 11%
Choline 52.1mg 9%
Vitamin A 0µg 32µg 4%
Vitamin B5 0.318mg 0.534mg 4%
Selenium 2.4µg 4.1µg 3%
Vitamin B1 0.041mg 0.077mg 3%
Carbs 18.82g 11.17g 3%
Vitamin B6 0.103mg 0.141mg 3%
Net carbs 8.52g 9.87g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.042mg 0%
Threonine 0.555mg 0.116mg 0%
Isoleucine 0.813mg 0.141mg 0%
Leucine 1.483mg 0.202mg 0%
Lysine 0.612mg 0.171mg 0%
Methionine 0.122mg 0.066mg 0%
Phenylalanine 1.149mg 0.135mg 0%
Valine 0.937mg 0.172mg 0%
Histidine 0.55mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +682.1%
Contains more FatsFats +576.8%
Contains more CarbsCarbs +68.5%
Contains more OtherOther +57.9%
Contains more WaterWater +4534.1%

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% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +1208.3%
Contains more Poly. FatPolyunsaturated fat +264.3%
Contains less Sat. FatSaturated fat -65.6%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.