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  6. Almond butter vs. Roe

Almond butter vs. Roe — In-Depth Nutrition Comparison

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Important differences between Almond butter and Roe

  • Almond butter has more Manganese, Copper, Magnesium, Fiber, Iron, and Calcium, however, Roe has more Vitamin B12, Selenium, and Vitamin B1.
  • Roe's daily need coverage for Vitamin B12 is 481% more.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Fish, roe, mixed species, cooked, dry heat.

Infographic

Almond butter vs Roe 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
Roe
Roe
Contains more Calcium +1139.3%
Contains more Iron +353.2%
Contains more Magnesium +973.1%
Contains more Potassium +164.3%
Contains less Sodium -94%
Contains more Zinc +157%
Contains more Copper +629.7%
Contains more Manganese +16292.3%
Contains more Selenium +2054.2%
Equal in Phosphorus - 515
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Calcium +1139.3%
Contains more Iron +353.2%
Contains more Magnesium +973.1%
Contains more Potassium +164.3%
Contains less Sodium -94%
Contains more Zinc +157%
Contains more Copper +629.7%
Contains more Manganese +16292.3%
Contains more Selenium +2054.2%
Equal in Phosphorus - 515

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
4
:
8
Roe
Roe
Contains more Vitamin B3 +43.9%
Contains more Vitamin A +30200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +575.6%
Contains more Vitamin B5 +262.9%
Contains more Vitamin B6 +79.6%
Contains more Folate +73.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.949
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%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin B3 +43.9%
Contains more Vitamin A +30200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +575.6%
Contains more Vitamin B5 +262.9%
Contains more Vitamin B6 +79.6%
Contains more Folate +73.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.949

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
3
:
2
Roe
Roe
Contains more Fats +574.4%
Contains more Carbs +880.2%
Contains more Other +18.5%
Contains more Protein +36.5%
Contains more Water +3475%
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
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more Fats +574.4%
Contains more Carbs +880.2%
Contains more Other +18.5%
Contains more Protein +36.5%
Contains more Water +3475%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Roe
Roe
Contains more Monounsaturated Fat +1424%
Contains more Polyunsaturated fat +299.9%
Contains less Saturated Fat -55.1%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains more Monounsaturated Fat +1424%
Contains more Polyunsaturated fat +299.9%
Contains less Saturated Fat -55.1%

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 Roe
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Almond butter Roe Opinion
Net carbs 8.52g 1.92g Almond butter
Protein 20.96g 28.62g Roe
Fats 55.5g 8.23g Almond butter
Carbs 18.82g 1.92g Almond butter
Calories 614kcal 204kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g Roe
Fiber 10.3g 0g Almond butter
Calcium 347mg 28mg Almond butter
Iron 3.49mg 0.77mg Almond butter
Magnesium 279mg 26mg Almond butter
Phosphorus 508mg 515mg Roe
Potassium 748mg 283mg Almond butter
Sodium 7mg 117mg Almond butter
Zinc 3.29mg 1.28mg Almond butter
Copper 0.934mg 0.128mg Almond butter
Manganese 2.131mg 0.013mg Almond butter
Selenium 2.4µg 51.7µg Roe
Vitamin A 1IU 303IU Roe
Vitamin A RAE 0µg 91µg Roe
Vitamin E 24.21mg Almond butter
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.041mg 0.277mg Roe
Vitamin B2 0.939mg 0.949mg Roe
Vitamin B3 3.155mg 2.192mg Almond butter
Vitamin B5 0.318mg 1.154mg Roe
Vitamin B6 0.103mg 0.185mg Roe
Folate 53µg 92µg Roe
Vitamin B12 0µg 11.54µg Roe
Tryptophan 0.159mg 0.375mg Roe
Threonine 0.555mg 1.305mg Roe
Isoleucine 0.813mg 1.465mg Roe
Leucine 1.483mg 2.509mg Roe
Lysine 0.612mg 2.179mg Roe
Methionine 0.122mg 0.71mg Roe
Phenylalanine 1.149mg 1.401mg Roe
Valine 0.937mg 1.676mg Roe
Histidine 0.55mg 0.778mg Roe
Cholesterol 0mg 479mg Almond butter
Saturated Fat 4.152g 1.866g Roe
Omega-3 - DHA 1.747g Roe
Omega-3 - EPA 1.26g Roe
Omega-3 - DPA 0.105g Roe
Monounsaturated Fat 32.445g 2.129g Almond butter
Polyunsaturated fat 13.613g 3.404g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Roe
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
169%
Roe
Minerals Daily Need Coverage Score
141%
Almond butter
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 2.286g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 110mg)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 479mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 27)
Which food is cheaper?
Almond butter
Almond butter is cheaper (difference - $97)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.