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Almond butter vs. Rye — In-Depth Nutrition Comparison

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What are the differences between almond butter and rye?

  • Almond butter is higher in vitamin E, copper, vitamin B2, magnesium, calcium, and phosphorus, yet rye is higher in vitamin B1, vitamin B5, and selenium.
  • Almond butter's daily need coverage for vitamin E is 156% more.
  • Almond butter has 21 times more saturated fat than rye. While almond butter has 4.152g of saturated fat, rye has only 0.197g.

We used Nuts, almond butter, plain, without salt added and Rye grain types in this article.

Infographic

Almond butter vs Rye 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%
Rye
Rye
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +153.6%
Contains more CalciumCalcium +1345.8%
Contains more PotassiumPotassium +46.7%
Contains more IronIron +32.7%
Contains more CopperCopper +154.5%
Contains more ZincZinc +24.2%
Contains more PhosphorusPhosphorus +53%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +20.9%
Contains more SeleniumSelenium +479.2%

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%
Rye
Rye
6
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin EVitamin E +2748.2%
Contains more Vitamin B2Vitamin B2 +274.1%
Contains more FolateFolate +39.5%
Contains more CholineCholine +71.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +670.7%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B5Vitamin B5 +357.9%
Contains more Vitamin B6Vitamin B6 +185.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +102.7%
Contains more FatsFats +3304.9%
Contains more OtherOther +96.2%
Contains more CarbsCarbs +303.1%
Contains more WaterWater +546.3%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +15498.6%
Contains more Poly. FatPolyunsaturated fat +1674.8%
Contains less Sat. FatSaturated fat -95.3%

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
Rye
Rye
2
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +511.3%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +700%
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 Rye
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 Rye DV% diff.
Vitamin E 24.21mg 0.85mg 156%
Polyunsaturated fat 13.613g 0.767g 86%
Fats 55.5g 1.63g 83%
Monounsaturated fat 32.445g 0.208g 81%
Copper 0.934mg 0.367mg 63%
Vitamin B2 0.939mg 0.251mg 53%
Magnesium 279mg 110mg 40%
Calcium 347mg 24mg 32%
Phosphorus 508mg 332mg 25%
Vitamin B5 0.318mg 1.456mg 23%
Vitamin B1 0.041mg 0.316mg 23%
Protein 20.96g 10.34g 21%
Selenium 2.4µg 13.9µg 21%
Fiber 10.3g 15.1g 19%
Manganese 2.131mg 2.577mg 19%
Carbs 18.82g 75.86g 19%
Saturated fat 4.152g 0.197g 18%
Vitamin B6 0.103mg 0.294mg 15%
Calories 614kcal 338kcal 14%
Iron 3.49mg 2.63mg 11%
Vitamin B3 3.155mg 4.27mg 7%
Potassium 748mg 510mg 7%
Zinc 3.29mg 2.65mg 6%
Vitamin K 0µg 5.9µg 5%
Folate 53µg 38µg 4%
Choline 52.1mg 30.4mg 4%
Net carbs 8.52g 60.76g N/A
Sugar 4.43g 0.98g N/A
Starch 0.08g 0%
Sodium 7mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.159mg 0.108mg 0%
Threonine 0.555mg 0.289mg 0%
Isoleucine 0.813mg 0.208mg 0%
Leucine 1.483mg 0.563mg 0%
Lysine 0.612mg 0.286mg 0%
Methionine 0.122mg 0.153mg 0%
Phenylalanine 1.149mg 0.435mg 0%
Valine 0.937mg 0.317mg 0%
Histidine 0.55mg 0.189mg 0%
Fructose 0g 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Rye
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
35%
Rye
Minerals Daily Need Coverage Score
141%
Almond butter
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.45g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 3.955g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 34)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.