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Almond butter vs. Sugar — In-Depth Nutrition Comparison

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Significant differences between almond butter and sugar

  • The amount of vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, iron, fiber, calcium, and zinc in almond butter is higher than in sugar.
  • Almond butter covers your daily vitamin E needs 161% more than sugar.

Specific food types used in this comparison are Nuts, almond butter, plain, without salt added and Sugars, granulated.

Infographic

Almond butter vs Sugar 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%
Sugar
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +34600%
Contains more PotassiumPotassium +37300%
Contains more IronIron +6880%
Contains more CopperCopper +13242.9%
Contains more ZincZinc +32800%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +53175%
Contains more SeleniumSelenium +300%
Contains less SodiumSodium -85.7%

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%
Sugar
0
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% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +4842.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +8100%
Contains more OtherOther +∞%
Contains more CarbsCarbs +431.2%

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
Sugar
1
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +2199.5%
~equal in Fructose ~0g
~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 Sugar
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond butter Sugar DV% diff.
Vitamin E 24.21mg 0mg 161%
Copper 0.934mg 0.007mg 103%
Manganese 2.131mg 0.004mg 92%
Polyunsaturated fat 13.613g 0g 91%
Fats 55.5g 0g 85%
Monounsaturated fat 32.445g 0g 81%
Phosphorus 508mg 0mg 73%
Vitamin B2 0.939mg 0.019mg 71%
Magnesium 279mg 0mg 66%
Iron 3.49mg 0.05mg 43%
Protein 20.96g 0g 42%
Fiber 10.3g 0g 41%
Calcium 347mg 1mg 35%
Zinc 3.29mg 0.01mg 30%
Carbs 18.82g 99.98g 27%
Potassium 748mg 2mg 22%
Vitamin B3 3.155mg 0mg 20%
Saturated fat 4.152g 0g 19%
Folate 53µg 0µg 13%
Calories 614kcal 387kcal 11%
Choline 52.1mg 0mg 9%
Vitamin B6 0.103mg 0mg 8%
Vitamin B5 0.318mg 0mg 6%
Vitamin B1 0.041mg 0mg 3%
Selenium 2.4µg 0.6µg 3%
Net carbs 8.52g 99.98g N/A
Sugar 4.43g 99.8g N/A
Starch 0.08g 0%
Sodium 7mg 1mg 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 Sugar
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
0%
Sugar
Minerals Daily Need Coverage Score
141%
Almond butter
1%
Sugar

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Sugar
Sugar is lower in Saturated fat (difference - 4.152g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $2.9)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 95.37g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 65)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.