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  6. Almond butter vs. Puff pastry

Almond butter vs. Puff pastry — In-Depth Nutrition Comparison

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What are the main differences between almond butter and puff pastry?

  • Almond butter is richer in vitamin E, copper, manganese, phosphorus, magnesium, vitamin B2, fiber, calcium, and zinc, yet puff pastry is richer in selenium.
  • Almond butter's daily need coverage for vitamin E is 158% higher.
  • Almond butter has 35 times more calcium than puff pastry. Almond butter has 347mg of calcium, while puff pastry has 10mg.

We used Nuts, almond butter, plain, without salt added and Puff pastry, frozen, ready-to-bake, baked types in this comparison.

Infographic

Almond butter vs Puff pastry 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% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +1643.8%
Contains more CalciumCalcium +3370%
Contains more PotassiumPotassium +1106.5%
Contains more IronIron +34.2%
Contains more CopperCopper +712.2%
Contains more ZincZinc +509.3%
Contains more PhosphorusPhosphorus +746.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +330.5%
Contains more SeleniumSelenium +920.8%

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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin EVitamin E +4301.8%
Contains more Vitamin B2Vitamin B2 +264%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +442.1%
Contains more CholineCholine +740.3%
Contains more Vitamin B1Vitamin B1 +687.8%
Contains more Vitamin B3Vitamin B3 +20.4%
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
~equal in Folate ~55µg

All nutrients comparison - raw data values

Nutrient Almond butter Puff pastry DV% diff.
Vitamin E 24.21mg 0.55mg 158%
Copper 0.934mg 0.115mg 91%
Manganese 2.131mg 0.495mg 71%
Phosphorus 508mg 60mg 64%
Magnesium 279mg 16mg 63%
Monounsaturated fat 32.445g 8.828g 59%
Polyunsaturated fat 13.613g 22.228g 57%
Vitamin B2 0.939mg 0.258mg 52%
Selenium 2.4µg 24.5µg 40%
Fiber 10.3g 1.5g 35%
Calcium 347mg 10mg 34%
Protein 20.96g 7.4g 27%
Fats 55.5g 38.5g 26%
Zinc 3.29mg 0.54mg 25%
Vitamin B1 0.041mg 0.323mg 24%
Potassium 748mg 62mg 20%
Vitamin K 0µg 16.3µg 14%
Sodium 7mg 253mg 11%
Iron 3.49mg 2.6mg 11%
Carbs 18.82g 45.7g 9%
Choline 52.1mg 6.2mg 8%
Saturated fat 4.152g 5.502g 6%
Vitamin B5 0.318mg 0mg 6%
Vitamin B6 0.103mg 0.019mg 6%
Vitamin B3 3.155mg 3.8mg 4%
Calories 614kcal 558kcal 3%
Folate 53µg 55µg 1%
Net carbs 8.52g 44.2g N/A
Sugar 4.43g 0.75g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.086mg 0%
Threonine 0.555mg 0.198mg 0%
Isoleucine 0.813mg 0.275mg 0%
Leucine 1.483mg 0.514mg 0%
Lysine 0.612mg 0.144mg 0%
Methionine 0.122mg 0.131mg 0%
Phenylalanine 1.149mg 0.367mg 0%
Valine 0.937mg 0.312mg 0%
Histidine 0.55mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +183.2%
Contains more FatsFats +44.2%
Contains more OtherOther +208%
Contains more CarbsCarbs +142.8%
Contains more WaterWater +351.2%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -24.5%
Contains more Mono. FatMonounsaturated fat +267.5%
Contains more Poly. FatPolyunsaturated fat +63.3%

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.