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Almond butter vs. Tortilla — In-Depth Nutrition Comparison

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How are almond butter and tortilla different?

  • Almond butter is richer in vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, calcium, and zinc, while tortilla is higher in vitamin B1.
  • Almond butter covers your daily need for vitamin E, 160% more than tortilla.
  • Almond butter contains 15 times more magnesium than tortilla. Almond butter contains 279mg of magnesium, while tortilla contains 19mg.

Nuts, almond butter, plain, without salt added and Tortilla, includes plain and from mutton sandwich (Navajo) types were used in this article.

Infographic

Almond butter vs Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +1368.4%
Contains more CalciumCalcium +395.7%
Contains more PotassiumPotassium +612.4%
Contains more CopperCopper +815.7%
Contains more ZincZinc +928.1%
Contains more PhosphorusPhosphorus +247.9%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +695.1%
Contains more SeleniumSelenium +591.7%
~equal in Iron ~3.81mg

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%
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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin EVitamin E +12642.1%
Contains more Vitamin B2Vitamin B2 +723.7%
Contains more Vitamin B5Vitamin B5 +87.1%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +802.4%
Contains more Vitamin B3Vitamin B3 +30.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +84.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more ProteinProtein +187.9%
Contains more FatsFats +5742.1%
Contains more OtherOther +64.7%
Contains more CarbsCarbs +165.4%
Contains more WaterWater +2336.6%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated fat +17437.8%
Contains more Poly. FatPolyunsaturated fat +3381.6%
Contains less Sat. FatSaturated fat -92.9%

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
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more SucroseSucrose +1872.7%
Contains more StarchStarch +53675%
Contains more GlucoseGlucose +650%
Contains more MaltoseMaltose +3285.7%
~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 Tortilla
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Almond butter Tortilla DV% diff.
Vitamin E 24.21mg 0.19mg 160%
Copper 0.934mg 0.102mg 92%
Polyunsaturated fat 13.613g 0.391g 88%
Fats 55.5g 0.95g 84%
Monounsaturated fat 32.445g 0.185g 81%
Manganese 2.131mg 0.268mg 81%
Vitamin B2 0.939mg 0.114mg 63%
Magnesium 279mg 19mg 62%
Phosphorus 508mg 146mg 52%
Fiber 10.3g 2.4g 32%
Calcium 347mg 70mg 28%
Protein 20.96g 7.28g 27%
Vitamin B1 0.041mg 0.37mg 27%
Zinc 3.29mg 0.32mg 27%
Selenium 2.4µg 16.6µg 26%
Sodium 7mg 482mg 21%
Calories 614kcal 237kcal 19%
Potassium 748mg 105mg 19%
Starch 0.08g 43.02g 18%
Saturated fat 4.152g 0.296g 18%
Folate 53µg 98µg 11%
Carbs 18.82g 49.94g 10%
Choline 52.1mg 9%
Vitamin B3 3.155mg 4.125mg 6%
Iron 3.49mg 3.81mg 4%
Vitamin B5 0.318mg 0.17mg 3%
Vitamin B6 0.103mg 0.06mg 3%
Net carbs 8.52g 47.54g N/A
Sugar 4.43g 2.75g N/A
Vitamin K 0µg 0.4µg 0%
Tryptophan 0.159mg 0.06mg 0%
Threonine 0.555mg 0.182mg 0%
Isoleucine 0.813mg 0.286mg 0%
Leucine 1.483mg 0.53mg 0%
Lysine 0.612mg 0.157mg 0%
Methionine 0.122mg 0.122mg 0%
Phenylalanine 1.149mg 0.375mg 0%
Valine 0.937mg 0.326mg 0%
Histidine 0.55mg 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Tortilla
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
23%
Tortilla
Minerals Daily Need Coverage Score
141%
Almond butter
48%
Tortilla

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Tortilla
Tortilla is lower in Sugar (difference - 1.68g)
Which food is lower in Saturated fat?
Tortilla
Tortilla is lower in Saturated fat (difference - 3.856g)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $3)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 475mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 52)
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

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.