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Almond butter vs. Rose hips — In-Depth Nutrition Comparison

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How are almond butter and rose hips different?

  • Almond butter is richer in vitamin E, copper, phosphorus, vitamin B2, magnesium, manganese, and iron, while rose hips are higher in vitamin C, vitamin A, and fiber.
  • Rose hips cover your daily need for vitamin C, 473% more than almond butter.
  • Almond butter contains 8 times more phosphorus than rose hips. Almond butter contains 508mg of phosphorus, while rose hips contain 61mg.

Nuts, almond butter, plain, without salt added and Rose Hips, wild (Northern Plains Indians) types were used in this article.

Infographic

Almond butter vs Rose hips 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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Contains more MagnesiumMagnesium +304.3%
Contains more CalciumCalcium +105.3%
Contains more PotassiumPotassium +74.4%
Contains more IronIron +229.2%
Contains more CopperCopper +726.5%
Contains more ZincZinc +1216%
Contains more PhosphorusPhosphorus +732.8%
Contains more ManganeseManganese +108.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -42.9%

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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
Contains more Vitamin EVitamin E +314.6%
Contains more Vitamin B1Vitamin B1 +156.3%
Contains more Vitamin B2Vitamin B2 +465.7%
Contains more Vitamin B3Vitamin B3 +142.7%
Contains more Vitamin B6Vitamin B6 +35.5%
Contains more FolateFolate +1666.7%
Contains more CholineCholine +334.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +151.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Contains more ProteinProtein +1210%
Contains more FatsFats +16223.5%
Contains more OtherOther +161%
Contains more CarbsCarbs +103.1%
Contains more WaterWater +3476.8%

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
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +6100%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +6600%
Contains more FructoseFructose +∞%
~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 Rose hips
Lower in Cholesterol ok
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
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Almond butter Rose hips DV% diff.
Vitamin C 0mg 426mg 473%
Vitamin E 24.21mg 5.84mg 122%
Polyunsaturated fat 13.613g 91%
Copper 0.934mg 0.113mg 91%
Fats 55.5g 0.34g 85%
Monounsaturated fat 32.445g 81%
Phosphorus 508mg 61mg 64%
Vitamin B2 0.939mg 0.166mg 59%
Fiber 10.3g 24.1g 55%
Magnesium 279mg 69mg 50%
Manganese 2.131mg 1.02mg 48%
Protein 20.96g 1.6g 39%
Iron 3.49mg 1.06mg 30%
Zinc 3.29mg 0.25mg 28%
Vitamin A 0µg 217µg 24%
Calories 614kcal 162kcal 23%
Vitamin K 0µg 25.9µg 22%
Saturated fat 4.152g 19%
Calcium 347mg 169mg 18%
Folate 53µg 3µg 13%
Vitamin B3 3.155mg 1.3mg 12%
Vitamin B5 0.318mg 0.8mg 10%
Potassium 748mg 429mg 9%
Choline 52.1mg 12mg 7%
Carbs 18.82g 38.22g 6%
Selenium 2.4µg 4%
Vitamin B1 0.041mg 0.016mg 2%
Vitamin B6 0.103mg 0.076mg 2%
Fructose 0g 1.16g 1%
Net carbs 8.52g 14.12g N/A
Sugar 4.43g 2.58g N/A
Starch 0.08g 0%
Sodium 7mg 4mg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Rose hips
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
140%
Rose hips
Minerals Daily Need Coverage Score
141%
Almond butter
38%
Rose hips

Comparison summary

Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Rose hips
Rose hips is lower in Sugar (difference - 1.85g)
Which food contains less Sodium?
Rose hips
Rose hips contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 4.152g)
Which food is cheaper?
Rose hips
Rose hips is cheaper (difference - $1)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 64)
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

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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.