Almond butter vs. Waffle — In-Depth Nutrition Comparison
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Important differences between almond butter and waffle
- Almond butter has more copper, manganese, magnesium, vitamin B2, phosphorus, and zinc; however, waffle has more selenium and vitamin B1.
- Almond butter's daily need coverage for copper is 97% more.
- Almond butter has 15 times more magnesium than waffle. Almond butter has 279mg of magnesium, while waffle has 19mg.
- Almond butter is lower in sodium.
The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Waffles, plain, prepared from recipe.
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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.
| Contains more MagnesiumMagnesium | +1368.4% |
| Contains more CalciumCalcium | +36.1% |
| Contains more PotassiumPotassium | +370.4% |
| Contains more IronIron | +51.1% |
| Contains more CopperCopper | +1406.5% |
| Contains more ZincZinc | +383.8% |
| Contains more PhosphorusPhosphorus | +167.4% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +704.2% |
| Contains more SeleniumSelenium | +1825% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +170.6% |
| Contains more Vitamin B3Vitamin B3 | +52.2% |
| Contains more Vitamin B6Vitamin B6 | +83.9% |
| Contains more FolateFolate | +15.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +541.5% |
| Contains more Vitamin B5Vitamin B5 | +52.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
| Contains more ProteinProtein | +165.3% |
| Contains more FatsFats | +293.6% |
| Contains more CarbsCarbs | +74.8% |
| Contains more WaterWater | +2461% |
~equal in
Other
~3.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
| Contains more Mono. FatMonounsaturated fat | +821.5% |
| Contains more Poly. FatPolyunsaturated fat | +100.6% |
| Contains less Sat. FatSaturated fat | -31% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 24.21mg | 161% | |
| Copper | 0.934mg | 0.062mg | 97% |
| Manganese | 2.131mg | 0.265mg | 81% |
| Selenium | 2.4µg | 46.2µg | 80% |
| Monounsaturated fat | 32.445g | 3.521g | 72% |
| Fats | 55.5g | 14.1g | 64% |
| Magnesium | 279mg | 19mg | 62% |
| Polyunsaturated fat | 13.613g | 6.785g | 46% |
| Vitamin B2 | 0.939mg | 0.347mg | 46% |
| Phosphorus | 508mg | 190mg | 45% |
| Fiber | 10.3g | 41% | |
| Protein | 20.96g | 7.9g | 26% |
| Zinc | 3.29mg | 0.68mg | 24% |
| Cholesterol | 0mg | 69mg | 23% |
| Sodium | 7mg | 511mg | 22% |
| Vitamin B1 | 0.041mg | 0.263mg | 19% |
| Potassium | 748mg | 159mg | 17% |
| Calories | 614kcal | 291kcal | 16% |
| Iron | 3.49mg | 2.31mg | 15% |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Calcium | 347mg | 255mg | 9% |
| Choline | 52.1mg | 9% | |
| Vitamin A | 0µg | 65µg | 7% |
| Vitamin B3 | 3.155mg | 2.073mg | 7% |
| Saturated fat | 4.152g | 2.866g | 6% |
| Carbs | 18.82g | 32.9g | 5% |
| Vitamin B6 | 0.103mg | 0.056mg | 4% |
| Vitamin B5 | 0.318mg | 0.485mg | 3% |
| Folate | 53µg | 46µg | 2% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 8.52g | 32.9g | N/A |
| Sugar | 4.43g | N/A | |
| Starch | 0.08g | 0% | |
| Tryptophan | 0.159mg | 0.099mg | 0% |
| Threonine | 0.555mg | 0.289mg | 0% |
| Isoleucine | 0.813mg | 0.362mg | 0% |
| Leucine | 1.483mg | 0.63mg | 0% |
| Lysine | 0.612mg | 0.384mg | 0% |
| Methionine | 0.122mg | 0.179mg | 0% |
| Phenylalanine | 1.149mg | 0.395mg | 0% |
| Valine | 0.937mg | 0.409mg | 0% |
| Histidine | 0.55mg | 0.187mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
141%
66%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated fat?
Waffle is lower in Saturated fat (difference - 1.286g)
Which food is cheaper?
Waffle is cheaper (difference - $3)
Which food is lower in Cholesterol?
Almond butter is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Almond butter contains less Sodium (difference - 504mg)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 76)
Which food is richer in minerals?
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.