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  6. Almond butter vs. Rice

Almond butter vs. Rice — In-Depth Nutrition Comparison

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Significant differences between Almond butter and Rice

  • The amount of Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Calcium, Iron, and Zinc in Almond butter is higher than in Rice.
  • Almond butter covers your daily Vitamin E needs 161% more than Rice.
  • Rice has 72 times less Vitamin B2 than Almond butter. Almond butter has 0.939mg of Vitamin B2, while Rice has 0.013mg.

Specific food types used in this comparison are Nuts, almond butter, plain, without salt added and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Almond butter vs Rice 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
8
:
2
Rice
Rice
Contains more Calcium +3370%
Contains more Iron +190.8%
Contains more Magnesium +2225%
Contains more Phosphorus +1081.4%
Contains more Potassium +2037.1%
Contains more Zinc +571.4%
Contains more Copper +1253.6%
Contains more Manganese +351.5%
Contains less Sodium -85.7%
Contains more Selenium +212.5%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +3370%
Contains more Iron +190.8%
Contains more Magnesium +2225%
Contains more Phosphorus +1081.4%
Contains more Potassium +2037.1%
Contains more Zinc +571.4%
Contains more Copper +1253.6%
Contains more Manganese +351.5%
Contains less Sodium -85.7%
Contains more Selenium +212.5%

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
:
3
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +60425%
Contains more Vitamin B2 +7123.1%
Contains more Vitamin B3 +113.8%
Contains more Vitamin B6 +10.8%
Contains more Vitamin B1 +297.6%
Contains more Vitamin B5 +22.6%
Equal in Vitamin B6 - 0.093
Equal in Folate - 58
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +60425%
Contains more Vitamin B2 +7123.1%
Contains more Vitamin B3 +113.8%
Contains more Vitamin B6 +10.8%
Contains more Vitamin B1 +297.6%
Contains more Vitamin B5 +22.6%
Equal in Vitamin B6 - 0.093
Equal in Folate - 58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
3
:
2
Rice
Rice
Contains more Protein +679.2%
Contains more Fats +19721.4%
Contains more Other +633.3%
Contains more Carbs +49.7%
Contains more Water +4073.2%
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
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +679.2%
Contains more Fats +19721.4%
Contains more Other +633.3%
Contains more Carbs +49.7%
Contains more Water +4073.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +36769.3%
Contains more Polyunsaturated fat +17811.8%
Contains less Saturated Fat -98.1%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +36769.3%
Contains more Polyunsaturated fat +17811.8%
Contains less Saturated Fat -98.1%

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 Rice
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 Rice Opinion
Net carbs 8.52g 27.77g Rice
Protein 20.96g 2.69g Almond butter
Fats 55.5g 0.28g Almond butter
Carbs 18.82g 28.17g Rice
Calories 614kcal 130kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g 0.05g Rice
Fiber 10.3g 0.4g Almond butter
Calcium 347mg 10mg Almond butter
Iron 3.49mg 1.2mg Almond butter
Magnesium 279mg 12mg Almond butter
Phosphorus 508mg 43mg Almond butter
Potassium 748mg 35mg Almond butter
Sodium 7mg 1mg Rice
Zinc 3.29mg 0.49mg Almond butter
Copper 0.934mg 0.069mg Almond butter
Manganese 2.131mg 0.472mg Almond butter
Selenium 2.4µg 7.5µg Rice
Vitamin A 1IU 0IU Almond butter
Vitamin E 24.21mg 0.04mg Almond butter
Vitamin B1 0.041mg 0.163mg Rice
Vitamin B2 0.939mg 0.013mg Almond butter
Vitamin B3 3.155mg 1.476mg Almond butter
Vitamin B5 0.318mg 0.39mg Rice
Vitamin B6 0.103mg 0.093mg Almond butter
Folate 53µg 58µg Rice
Tryptophan 0.159mg 0.031mg Almond butter
Threonine 0.555mg 0.096mg Almond butter
Isoleucine 0.813mg 0.116mg Almond butter
Leucine 1.483mg 0.222mg Almond butter
Lysine 0.612mg 0.097mg Almond butter
Methionine 0.122mg 0.063mg Almond butter
Phenylalanine 1.149mg 0.144mg Almond butter
Valine 0.937mg 0.164mg Almond butter
Histidine 0.55mg 0.063mg Almond butter
Saturated Fat 4.152g 0.077g Rice
Monounsaturated Fat 32.445g 0.088g Almond butter
Polyunsaturated fat 13.613g 0.076g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Almond butter
13%
Rice
Minerals Daily Need Coverage Score
141%
Almond butter
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 4.075g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 60)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.