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  6. Almond butter vs. Surimi

Almond butter vs. Surimi — In-Depth Nutrition Comparison

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The main differences between almond butter and surimi

  • Almond butter is richer in vitamin E, copper, manganese, vitamin B2, magnesium, fiber, iron, and calcium, yet surimi is richer in vitamin B12 and selenium.
  • Daily need coverage for vitamin E for almond butter is 157% higher.

Food types used in this article are Nuts, almond butter, plain, without salt added and Fish, surimi.

Infographic

Almond butter vs Surimi 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%
Surimi
Surimi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more MagnesiumMagnesium +548.8%
Contains more CalciumCalcium +3755.6%
Contains more PotassiumPotassium +567.9%
Contains more IronIron +1242.3%
Contains more CopperCopper +2818.8%
Contains more ZincZinc +897%
Contains more PhosphorusPhosphorus +80.1%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +19272.7%
Contains more SeleniumSelenium +1070.8%

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%
Surimi
Surimi
3
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin EVitamin E +3742.9%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +4371.4%
Contains more Vitamin B3Vitamin B3 +1334.1%
Contains more Vitamin B5Vitamin B5 +354.3%
Contains more Vitamin B6Vitamin B6 +243.3%
Contains more FolateFolate +2550%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Surimi DV% diff.
Vitamin E 24.21mg 0.63mg 157%
Copper 0.934mg 0.032mg 100%
Manganese 2.131mg 0.011mg 92%
Polyunsaturated fat 13.613g 0.443g 88%
Fats 55.5g 0.9g 84%
Monounsaturated fat 32.445g 0.149g 81%
Vitamin B2 0.939mg 0.021mg 71%
Vitamin B12 0µg 1.6µg 67%
Magnesium 279mg 43mg 56%
Selenium 2.4µg 28.1µg 47%
Fiber 10.3g 0g 41%
Iron 3.49mg 0.26mg 40%
Calcium 347mg 9mg 34%
Phosphorus 508mg 282mg 32%
Zinc 3.29mg 0.33mg 27%
Calories 614kcal 99kcal 26%
Potassium 748mg 112mg 19%
Saturated fat 4.152g 0.191g 18%
Vitamin B3 3.155mg 0.22mg 18%
Folate 53µg 2µg 13%
Protein 20.96g 15.18g 12%
Cholesterol 0mg 30mg 10%
Choline 52.1mg 9%
Vitamin B6 0.103mg 0.03mg 6%
Sodium 7mg 143mg 6%
Vitamin B5 0.318mg 0.07mg 5%
Carbs 18.82g 6.85g 4%
Vitamin B1 0.041mg 0.02mg 2%
Vitamin A 0µg 20µg 2%
Net carbs 8.52g 6.85g N/A
Sugar 4.43g 0g N/A
Starch 0.08g 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.159mg 0.092mg 0%
Threonine 0.555mg 0.734mg 0%
Isoleucine 0.813mg 0.709mg 0%
Leucine 1.483mg 1.202mg 0%
Lysine 0.612mg 1.387mg 0%
Methionine 0.122mg 0.515mg 0%
Phenylalanine 1.149mg 0.595mg 0%
Valine 0.937mg 0.77mg 0%
Histidine 0.55mg 0.35mg 0%
Omega-3 - EPA 0.157g N/A
Omega-3 - DHA 0.241g N/A
Omega-3 - DPA 0.014g N/A

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
Surimi
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +38.1%
Contains more FatsFats +6066.7%
Contains more CarbsCarbs +174.7%
Contains more OtherOther +321.9%
Contains more WaterWater +4554.9%

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
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +21675.2%
Contains more Poly. FatPolyunsaturated fat +2972.9%
Contains less Sat. FatSaturated fat -95.4%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.