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  6. Almond butter vs. Brown rice

Almond butter vs. Brown rice — In-Depth Nutrition Comparison

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Important differences between almond butter and brown rice

  • Brown rice has less vitamin E, copper, vitamin B2, phosphorus, magnesium, manganese, iron, fiber, calcium, and zinc.
  • Almond butter's daily need coverage for vitamin E is 160% more.
  • Almond butter has 116 times more calcium than brown rice. Almond butter has 347mg of calcium, while brown rice has 3mg.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Rice, brown, long-grain, cooked.

Infographic

Almond butter vs Brown 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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +615.4%
Contains more CalciumCalcium +11466.7%
Contains more PotassiumPotassium +769.8%
Contains more IronIron +523.2%
Contains more CopperCopper +781.1%
Contains more ZincZinc +363.4%
Contains more PhosphorusPhosphorus +393.2%
Contains more ManganeseManganese +118.8%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +141.7%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +14141.2%
Contains more Vitamin B2Vitamin B2 +1260.9%
Contains more Vitamin B3Vitamin B3 +23.2%
Contains more FolateFolate +488.9%
Contains more CholineCholine +466.3%
Contains more Vitamin B1Vitamin B1 +334.1%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more Vitamin B6Vitamin B6 +19.4%
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

All nutrients comparison - raw data values

Nutrient Almond butter Brown rice DV% diff.
Vitamin E 24.21mg 0.17mg 160%
Copper 0.934mg 0.106mg 92%
Polyunsaturated fat 13.613g 0.366g 88%
Fats 55.5g 0.97g 84%
Monounsaturated fat 32.445g 0.369g 80%
Vitamin B2 0.939mg 0.069mg 67%
Phosphorus 508mg 103mg 58%
Magnesium 279mg 39mg 57%
Manganese 2.131mg 0.974mg 50%
Iron 3.49mg 0.56mg 37%
Protein 20.96g 2.74g 36%
Fiber 10.3g 1.6g 35%
Calcium 347mg 3mg 34%
Calories 614kcal 123kcal 25%
Zinc 3.29mg 0.71mg 23%
Potassium 748mg 86mg 19%
Saturated fat 4.152g 0.26g 18%
Vitamin B1 0.041mg 0.178mg 11%
Folate 53µg 9µg 11%
Starch 0.08g 24.79g 10%
Choline 52.1mg 9.2mg 8%
Selenium 2.4µg 5.8µg 6%
Vitamin B3 3.155mg 2.561mg 4%
Vitamin B6 0.103mg 0.123mg 2%
Carbs 18.82g 25.58g 2%
Vitamin B5 0.318mg 0.38mg 1%
Net carbs 8.52g 23.98g N/A
Sugar 4.43g 0.24g N/A
Sodium 7mg 4mg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.159mg 0.033mg 0%
Threonine 0.555mg 0.095mg 0%
Isoleucine 0.813mg 0.109mg 0%
Leucine 1.483mg 0.214mg 0%
Lysine 0.612mg 0.099mg 0%
Methionine 0.122mg 0.058mg 0%
Phenylalanine 1.149mg 0.133mg 0%
Valine 0.937mg 0.151mg 0%
Histidine 0.55mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +665%
Contains more FatsFats +5621.6%
Contains more OtherOther +600%
Contains more CarbsCarbs +35.9%
Contains more WaterWater +4184.8%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +8692.7%
Contains more Poly. FatPolyunsaturated fat +3619.4%
Contains less Sat. FatSaturated fat -93.7%

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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1708.3%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +30887.5%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.