Almond butter vs. White bread — In-Depth Nutrition Comparison
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The main differences between almond butter and white bread
- Almond butter is richer in vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, fiber, and zinc, yet white bread is richer in vitamin B1 and selenium.
- Daily need coverage for vitamin E for almond butter is 160% higher.
- Almond butter contains 12 times more magnesium than white bread. Almond butter contains 279mg of magnesium, while white bread contains 23mg.
Food types used in this article are Nuts, almond butter, plain, without salt added and Bread, white, commercially prepared (includes soft bread crumbs).
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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 | +1113% |
| Contains more CalciumCalcium | +141% |
| Contains more PotassiumPotassium | +493.7% |
| Contains more CopperCopper | +824.8% |
| Contains more ZincZinc | +344.6% |
| Contains more PhosphorusPhosphorus | +418.4% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +297.6% |
| Contains more SeleniumSelenium | +816.7% |
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 | +10904.5% |
| Contains more Vitamin B2Vitamin B2 | +286.4% |
| Contains more Vitamin B6Vitamin B6 | +18.4% |
| Contains more CholineCholine | +256.8% |
| Contains more Vitamin B1Vitamin B1 | +1200% |
| Contains more Vitamin B3Vitamin B3 | +51.5% |
| Contains more Vitamin B5Vitamin B5 | +68.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +109.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 24.21mg | 0.22mg | 160% |
| Copper | 0.934mg | 0.101mg | 93% |
| Monounsaturated fat | 32.445g | 0.599g | 80% |
| Fats | 55.5g | 3.33g | 80% |
| Polyunsaturated fat | 13.613g | 1.602g | 80% |
| Manganese | 2.131mg | 0.536mg | 69% |
| Magnesium | 279mg | 23mg | 61% |
| Phosphorus | 508mg | 98mg | 59% |
| Vitamin B2 | 0.939mg | 0.243mg | 54% |
| Vitamin B1 | 0.041mg | 0.533mg | 41% |
| Selenium | 2.4µg | 22µg | 36% |
| Fiber | 10.3g | 2.7g | 30% |
| Protein | 20.96g | 8.85g | 24% |
| Zinc | 3.29mg | 0.74mg | 23% |
| Sodium | 7mg | 490mg | 21% |
| Calcium | 347mg | 144mg | 20% |
| Potassium | 748mg | 126mg | 18% |
| Calories | 614kcal | 266kcal | 17% |
| Saturated fat | 4.152g | 0.698g | 16% |
| Starch | 0.08g | 37.17g | 15% |
| Folate | 53µg | 111µg | 15% |
| Vitamin B3 | 3.155mg | 4.78mg | 10% |
| Carbs | 18.82g | 49.42g | 10% |
| Choline | 52.1mg | 14.6mg | 7% |
| Vitamin B5 | 0.318mg | 0.536mg | 4% |
| Fructose | 0g | 2.43g | 3% |
| Iron | 3.49mg | 3.61mg | 2% |
| Vitamin B6 | 0.103mg | 0.087mg | 1% |
| Net carbs | 8.52g | 46.72g | N/A |
| Sugar | 4.43g | 5.67g | N/A |
| Vitamin K | 0µg | 0.2µg | 0% |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.159mg | 0% | |
| Threonine | 0.555mg | 0% | |
| Isoleucine | 0.813mg | 0% | |
| Leucine | 1.483mg | 0% | |
| Lysine | 0.612mg | 0% | |
| Methionine | 0.122mg | 0% | |
| Phenylalanine | 1.149mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.55mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +136.8% |
| Contains more FatsFats | +1566.7% |
| Contains more OtherOther | +55.6% |
| Contains more CarbsCarbs | +162.6% |
| Contains more WaterWater | +2120.7% |
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
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated fat | +5316.5% |
| Contains more Poly. FatPolyunsaturated fat | +749.8% |
| Contains less Sat. FatSaturated fat | -83.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +46362.5% |
| Contains more GlucoseGlucose | +7750% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +2285.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
