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  6. Almond butter vs. Flour

Almond butter vs. Flour — In-Depth Nutrition Comparison

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What are the main differences between almond butter and flour?

  • Almond butter is richer in vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, and calcium, yet flour is richer in vitamin B1, selenium, and folate.
  • Almond butter's daily need coverage for vitamin E is 161% higher.
  • Almond butter has 23 times more calcium than flour. Almond butter has 347mg of calcium, while flour has 15mg.

We used Nuts, almond butter, plain, without salt added and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Almond butter vs Flour 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%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +1168.2%
Contains more CalciumCalcium +2213.3%
Contains more PotassiumPotassium +599.1%
Contains more CopperCopper +548.6%
Contains more ZincZinc +370%
Contains more PhosphorusPhosphorus +370.4%
Contains more ManganeseManganese +212.5%
Contains more IronIron +33%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +1312.5%

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%
Flour
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin EVitamin E +40250%
Contains more Vitamin B2Vitamin B2 +90.1%
Contains more Vitamin B6Vitamin B6 +134.1%
Contains more CholineCholine +401%
Contains more Vitamin B1Vitamin B1 +1814.6%
Contains more Vitamin B3Vitamin B3 +87.1%
Contains more Vitamin B5Vitamin B5 +37.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +245.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Flour DV% diff.
Vitamin E 24.21mg 0.06mg 161%
Copper 0.934mg 0.144mg 88%
Polyunsaturated fat 13.613g 0.413g 88%
Fats 55.5g 0.98g 84%
Monounsaturated fat 32.445g 0.087g 81%
Manganese 2.131mg 0.682mg 63%
Vitamin B1 0.041mg 0.785mg 62%
Magnesium 279mg 22mg 61%
Selenium 2.4µg 33.9µg 57%
Phosphorus 508mg 108mg 57%
Vitamin B2 0.939mg 0.494mg 34%
Calcium 347mg 15mg 33%
Folate 53µg 183µg 33%
Fiber 10.3g 2.7g 30%
Zinc 3.29mg 0.7mg 24%
Protein 20.96g 10.33g 21%
Potassium 748mg 107mg 19%
Carbs 18.82g 76.31g 19%
Saturated fat 4.152g 0.155g 18%
Vitamin B3 3.155mg 5.904mg 17%
Iron 3.49mg 4.64mg 14%
Calories 614kcal 364kcal 13%
Choline 52.1mg 10.4mg 8%
Vitamin B6 0.103mg 0.044mg 5%
Vitamin B5 0.318mg 0.438mg 2%
Net carbs 8.52g 73.61g N/A
Sugar 4.43g 0.27g N/A
Starch 0.08g 0%
Sodium 7mg 2mg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.159mg 0.127mg 0%
Threonine 0.555mg 0.281mg 0%
Isoleucine 0.813mg 0.357mg 0%
Leucine 1.483mg 0.71mg 0%
Lysine 0.612mg 0.228mg 0%
Methionine 0.122mg 0.183mg 0%
Phenylalanine 1.149mg 0.52mg 0%
Valine 0.937mg 0.415mg 0%
Histidine 0.55mg 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +102.9%
Contains more FatsFats +5563.3%
Contains more OtherOther +569.6%
Contains more CarbsCarbs +305.5%
Contains more WaterWater +626.8%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +37193.1%
Contains more Poly. FatPolyunsaturated fat +3196.1%
Contains less Sat. FatSaturated fat -96.3%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.