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Almond butter vs. Quinoa — In-Depth Nutrition Comparison

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Important differences between almond butter and quinoa

  • Quinoa has less vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, calcium, fiber, iron, and zinc.
  • Almond butter's daily need coverage for vitamin E is 157% more.
  • Almond butter has 20 times more calcium than quinoa. Almond butter has 347mg of calcium, while quinoa has 17mg.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Quinoa, cooked.

Infographic

Almond butter vs Quinoa 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%
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +335.9%
Contains more CalciumCalcium +1941.2%
Contains more PotassiumPotassium +334.9%
Contains more IronIron +134.2%
Contains more CopperCopper +386.5%
Contains more ZincZinc +201.8%
Contains more PhosphorusPhosphorus +234.2%
Contains more ManganeseManganese +237.7%
Contains more SeleniumSelenium +16.7%
~equal in Sodium ~7mg

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%
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin EVitamin E +3742.9%
Contains more Vitamin B2Vitamin B2 +753.6%
Contains more Vitamin B3Vitamin B3 +665.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +26.2%
Contains more CholineCholine +126.5%
Contains more Vitamin B1Vitamin B1 +161%
Contains more Vitamin B6Vitamin B6 +19.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +376.4%
Contains more FatsFats +2790.6%
Contains more OtherOther +300%
Contains more CarbsCarbs +13.2%
Contains more WaterWater +4266.5%

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
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +6044.9%
Contains more Poly. FatPolyunsaturated fat +1162.8%
Contains less Sat. FatSaturated fat -94.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +21937.5%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Quinoa
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Almond butter Quinoa DV% diff.
Vitamin E 24.21mg 0.63mg 157%
Polyunsaturated fat 13.613g 1.078g 84%
Copper 0.934mg 0.192mg 82%
Fats 55.5g 1.92g 82%
Monounsaturated fat 32.445g 0.528g 80%
Manganese 2.131mg 0.631mg 65%
Vitamin B2 0.939mg 0.11mg 64%
Magnesium 279mg 64mg 51%
Phosphorus 508mg 152mg 51%
Protein 20.96g 4.4g 33%
Calcium 347mg 17mg 33%
Fiber 10.3g 2.8g 30%
Iron 3.49mg 1.49mg 25%
Calories 614kcal 120kcal 25%
Zinc 3.29mg 1.09mg 20%
Saturated fat 4.152g 0.231g 18%
Potassium 748mg 172mg 17%
Vitamin B3 3.155mg 0.412mg 17%
Starch 0.08g 17.63g 7%
Vitamin B5 0.318mg 6%
Vitamin B1 0.041mg 0.107mg 6%
Choline 52.1mg 23mg 5%
Folate 53µg 42µg 3%
Vitamin B6 0.103mg 0.123mg 2%
Selenium 2.4µg 2.8µg 1%
Carbs 18.82g 21.3g 1%
Net carbs 8.52g 18.5g N/A
Sugar 4.43g 0.87g N/A
Sodium 7mg 7mg 0%
Tryptophan 0.159mg 0.052mg 0%
Threonine 0.555mg 0.131mg 0%
Isoleucine 0.813mg 0.157mg 0%
Leucine 1.483mg 0.261mg 0%
Lysine 0.612mg 0.239mg 0%
Methionine 0.122mg 0.096mg 0%
Phenylalanine 1.149mg 0.185mg 0%
Valine 0.937mg 0.185mg 0%
Histidine 0.55mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Which food is preferable for your diet?

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

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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
68%
Almond butter
11%
Quinoa
Minerals Daily Need Coverage Score
141%
Almond butter
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 3.56g)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 3.921g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $3)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.