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  6. Almond butter vs. Wheat

Almond butter vs. Wheat — In-Depth Nutrition Comparison

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Differences between almond butter and wheat

  • Almond butter has more vitamin B2, copper, magnesium, and calcium, while wheat has more selenium, manganese, vitamin B1, vitamin B6, and vitamin B3.
  • Wheat 's daily need coverage for selenium is 158% higher.
  • Wheat contains 10 times less calcium than almond butter. Almond butter contains 347mg of calcium, while wheat contains 34mg.
  • The amount of saturated fat in wheat is lower.

The food types used in this comparison are Nuts, almond butter, plain, without salt added and Wheat, durum.

Infographic

Almond butter vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +93.8%
Contains more CalciumCalcium +920.6%
Contains more PotassiumPotassium +73.5%
Contains more CopperCopper +68.9%
Contains more ZincZinc +26.4%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +41.3%
Contains more SeleniumSelenium +3625%
~equal in Iron ~3.52mg
~equal in Phosphorus ~508mg

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +676%
Contains more FolateFolate +23.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +922%
Contains more Vitamin B3Vitamin B3 +113.6%
Contains more Vitamin B5Vitamin B5 +194%
Contains more Vitamin B6Vitamin B6 +306.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Wheat DV% diff.
Vitamin E 24.21mg 161%
Selenium 2.4µg 89.4µg 158%
Polyunsaturated fat 13.613g 0.978g 84%
Fats 55.5g 2.47g 82%
Monounsaturated fat 32.445g 0.344g 80%
Vitamin B2 0.939mg 0.121mg 63%
Copper 0.934mg 0.553mg 42%
Fiber 10.3g 41%
Manganese 2.131mg 3.012mg 38%
Vitamin B1 0.041mg 0.419mg 32%
Magnesium 279mg 144mg 32%
Calcium 347mg 34mg 31%
Vitamin B6 0.103mg 0.419mg 24%
Vitamin B3 3.155mg 6.738mg 22%
Carbs 18.82g 71.13g 17%
Saturated fat 4.152g 0.454g 17%
Protein 20.96g 13.68g 15%
Calories 614kcal 339kcal 14%
Vitamin B5 0.318mg 0.935mg 12%
Choline 52.1mg 9%
Potassium 748mg 431mg 9%
Zinc 3.29mg 4.16mg 8%
Folate 53µg 43µg 3%
Net carbs 8.52g 71.13g N/A
Iron 3.49mg 3.52mg 0%
Sugar 4.43g N/A
Starch 0.08g 0%
Phosphorus 508mg 508mg 0%
Sodium 7mg 2mg 0%
Tryptophan 0.159mg 0.176mg 0%
Threonine 0.555mg 0.366mg 0%
Isoleucine 0.813mg 0.533mg 0%
Leucine 1.483mg 0.934mg 0%
Lysine 0.612mg 0.303mg 0%
Methionine 0.122mg 0.221mg 0%
Phenylalanine 1.149mg 0.681mg 0%
Valine 0.937mg 0.594mg 0%
Histidine 0.55mg 0.322mg 0%

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +53.2%
Contains more FatsFats +2147%
Contains more OtherOther +73%
Contains more CarbsCarbs +277.9%
Contains more WaterWater +567.1%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +9331.7%
Contains more Poly. FatPolyunsaturated fat +1291.9%
Contains less Sat. FatSaturated fat -89.1%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.