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  6. Almond butter vs. Sunflower oil

Almond butter vs. Sunflower oil — In-Depth Nutrition Comparison

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Significant differences between Almond butter and Sunflower oil

  • Almond butter has more Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Iron, Fiber, and Calcium, however, Sunflower oil is richer in Vitamin E.
  • Sunflower oil covers your daily Vitamin E needs 112% more than Almond butter.
  • Almond butter contains less Saturated Fat.

Specific food types used in this comparison are Nuts, almond butter, plain, without salt added and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Almond butter vs Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0.06% 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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +69.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +80.2%

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
14% 48% 38%
Saturated Fat: Sat. Fat 13 g
Monounsaturated Fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated Fat -68.1%
Contains more Mono. FatMonounsaturated Fat +42.4%
Contains more Poly. FatPolyunsaturated fat +167.4%

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 Sunflower oil
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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 Sunflower oil Opinion
Calories 614kcal 884kcal Sunflower oil
Protein 20.96g 0g Almond butter
Fats 55.5g 100g Sunflower oil
Net carbs 8.52g 0g Almond butter
Carbs 18.82g 0g Almond butter
Magnesium 279mg 0mg Almond butter
Calcium 347mg 0mg Almond butter
Potassium 748mg 0mg Almond butter
Iron 3.49mg 0mg Almond butter
Sugar 4.43g 0g Sunflower oil
Fiber 10.3g 0g Almond butter
Copper 0.934mg 0mg Almond butter
Zinc 3.29mg 0mg Almond butter
Starch 0.08g Almond butter
Phosphorus 508mg 0mg Almond butter
Sodium 7mg 0mg Sunflower oil
Vitamin A 1IU 0IU Almond butter
Vitamin E 24.21mg 41.08mg Sunflower oil
Manganese 2.131mg 0mg Almond butter
Selenium 2.4µg 0µg Almond butter
Vitamin B1 0.041mg 0mg Almond butter
Vitamin B2 0.939mg 0mg Almond butter
Vitamin B3 3.155mg 0mg Almond butter
Vitamin B5 0.318mg 0mg Almond butter
Vitamin B6 0.103mg 0mg Almond butter
Vitamin K 0µg 5.4µg Sunflower oil
Folate 53µg 0µg Almond butter
Choline 52.1mg Almond butter
Saturated Fat 4.152g 13g Almond butter
Monounsaturated Fat 32.445g 46.2g Sunflower oil
Polyunsaturated fat 13.613g 36.4g Sunflower oil
Tryptophan 0.159mg 0mg Almond butter
Threonine 0.555mg 0mg Almond butter
Isoleucine 0.813mg 0mg Almond butter
Leucine 1.483mg 0mg Almond butter
Lysine 0.612mg 0mg Almond butter
Methionine 0.122mg 0mg Almond butter
Phenylalanine 1.149mg 0mg Almond butter
Valine 0.937mg 0mg Almond butter
Histidine 0.55mg 0mg Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
141%
Almond butter
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 7mg)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 8.848g)
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
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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.