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Almond butter vs. Spread — In-Depth Nutrition Comparison

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How are almond butter and spread different?

  • Almond butter is richer in vitamin E, manganese, copper, magnesium, phosphorus, vitamin B2, fiber, and iron, while spread is higher in vitamin B12.
  • Almond butter covers your daily need for vitamin E, 150% more than spread.
  • Almond butter contains 82 times more manganese than spread. Almond butter contains 2.131mg of manganese, while spread contains 0.026mg.
  • Almond butter is lower in sodium.

Nuts, almond butter, plain, without salt added and Sandwich spread, pork, beef types were used in this article.

Infographic

Almond butter vs Spread 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%
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +3387.5%
Contains more CalciumCalcium +2791.7%
Contains more PotassiumPotassium +580%
Contains more IronIron +341.8%
Contains more CopperCopper +618.5%
Contains more ZincZinc +222.5%
Contains more PhosphorusPhosphorus +761%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +8096.2%
Contains more SeleniumSelenium +304.2%

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%
Spread
8
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin EVitamin E +1291.4%
Contains more Vitamin B2Vitamin B2 +600.7%
Contains more Vitamin B3Vitamin B3 +82.4%
Contains more FolateFolate +2550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +319.5%
Contains more Vitamin B5Vitamin B5 +35.2%
Contains more Vitamin B6Vitamin B6 +16.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +19.6%
~equal in Vitamin C ~0mg

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
Spread
1
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +173.6%
Contains more FatsFats +220.1%
Contains more CarbsCarbs +57.6%
Contains more WaterWater +3575.6%
~equal in Other ~2.78g

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
Spread
0
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -30.5%
Contains more Mono. FatMonounsaturated fat +327.8%
Contains more Poly. FatPolyunsaturated fat +430.7%

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 Spread
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Almond butter Spread DV% diff.
Vitamin E 24.21mg 1.74mg 150%
Manganese 2.131mg 0.026mg 92%
Copper 0.934mg 0.13mg 89%
Polyunsaturated fat 13.613g 2.565g 74%
Magnesium 279mg 8mg 65%
Phosphorus 508mg 59mg 64%
Monounsaturated fat 32.445g 7.584g 62%
Vitamin B2 0.939mg 0.134mg 62%
Fats 55.5g 17.34g 59%
Vitamin B12 0µg 1.12µg 47%
Sodium 7mg 1013mg 44%
Fiber 10.3g 0.2g 40%
Calcium 347mg 12mg 34%
Iron 3.49mg 0.79mg 34%
Protein 20.96g 7.66g 27%
Zinc 3.29mg 1.02mg 21%
Calories 614kcal 235kcal 19%
Potassium 748mg 110mg 19%
Folate 53µg 2µg 13%
Selenium 2.4µg 9.7µg 13%
Cholesterol 0mg 38mg 13%
Vitamin B1 0.041mg 0.172mg 11%
Vitamin B3 3.155mg 1.73mg 9%
Saturated fat 4.152g 5.977g 8%
Vitamin D 0IU 22IU 3%
Vitamin A 0µg 26µg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B5 0.318mg 0.43mg 2%
Choline 52.1mg 62.3mg 2%
Carbs 18.82g 11.94g 2%
Vitamin B6 0.103mg 0.12mg 1%
Vitamin K 0µg 1.6µg 1%
Net carbs 8.52g 11.74g N/A
Sugar 4.43g 0g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.082mg 0%
Threonine 0.555mg 0.334mg 0%
Isoleucine 0.813mg 0.334mg 0%
Leucine 1.483mg 0.6mg 0%
Lysine 0.612mg 0.663mg 0%
Methionine 0.122mg 0.196mg 0%
Phenylalanine 1.149mg 0.301mg 0%
Valine 0.937mg 0.356mg 0%
Histidine 0.55mg 0.279mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
30%
Spread
Minerals Daily Need Coverage Score
141%
Almond butter
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 4.43g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $3)
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 1006mg)
Which food is lower in Saturated fat?
Almond butter
Almond butter is lower in Saturated fat (difference - 1.825g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.