Almonds vs. Almond butter — In-Depth Nutrition Comparison
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What are the main differences between almonds and almond butter?
- Almonds are richer in vitamin B2, vitamin B1, copper, vitamin E, and fiber, yet almond butter is richer in calcium, monounsaturated fat, and polyunsaturated fat.
- Almonds' daily need coverage for vitamin B2 is 15% higher.
- Almonds have 5 times more vitamin B1 than almond butter. Almonds have 0.205mg of vitamin B1, while almond butter has 0.041mg.
We used Nuts, almonds and Nuts, almond butter, plain, without salt added types in this comparison.
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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 less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +70.8% |
| Contains more CalciumCalcium | +29% |
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 B1Vitamin B1 | +400% |
| Contains more Vitamin B2Vitamin B2 | +21.2% |
| Contains more Vitamin B3Vitamin B3 | +14.7% |
| Contains more Vitamin B5Vitamin B5 | +48.1% |
| Contains more Vitamin B6Vitamin B6 | +33% |
| Contains more FolateFolate | +20.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
| Contains more CarbsCarbs | +14.5% |
| Contains more WaterWater | +168.9% |
| Contains more FatsFats | +11.2% |
~equal in
Protein
~20.96g
~equal in
Other
~3.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
| Contains more Poly. FatPolyunsaturated fat | +10.4% |
~equal in
Saturated fat
~4.152g
~equal in
Monounsaturated fat
~32.445g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
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
| Contains more StarchStarch | +800% |
| Contains more GlucoseGlucose | +750% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more MaltoseMaltose | +75% |
~equal in
Sucrose
~4.34g
~equal in
Lactose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B2 | 1.138mg | 0.939mg | 15% |
| Vitamin B1 | 0.205mg | 0.041mg | 14% |
| Copper | 1.031mg | 0.934mg | 11% |
| Vitamin E | 25.63mg | 24.21mg | 9% |
| Fiber | 12.5g | 10.3g | 9% |
| Fats | 49.93g | 55.5g | 9% |
| Polyunsaturated fat | 12.329g | 13.613g | 9% |
| Calcium | 269mg | 347mg | 8% |
| Phosphorus | 481mg | 508mg | 4% |
| Vitamin B5 | 0.471mg | 0.318mg | 3% |
| Vitamin B3 | 3.618mg | 3.155mg | 3% |
| Vitamin B6 | 0.137mg | 0.103mg | 3% |
| Selenium | 4.1µg | 2.4µg | 3% |
| Iron | 3.71mg | 3.49mg | 3% |
| Folate | 44µg | 53µg | 2% |
| Saturated fat | 3.802g | 4.152g | 2% |
| Monounsaturated fat | 31.551g | 32.445g | 2% |
| Calories | 579kcal | 614kcal | 2% |
| Manganese | 2.179mg | 2.131mg | 2% |
| Zinc | 3.12mg | 3.29mg | 2% |
| Magnesium | 270mg | 279mg | 2% |
| Carbs | 21.55g | 18.82g | 1% |
| Protein | 21.15g | 20.96g | 0% |
| Net carbs | 9.05g | 8.52g | N/A |
| Potassium | 733mg | 748mg | 0% |
| Sugar | 4.35g | 4.43g | N/A |
| Starch | 0.72g | 0.08g | 0% |
| Sodium | 1mg | 7mg | 0% |
| Trans fat | 0.015g | N/A | |
| Choline | 52.1mg | 52.1mg | 0% |
| Tryptophan | 0.211mg | 0.159mg | 0% |
| Threonine | 0.601mg | 0.555mg | 0% |
| Isoleucine | 0.751mg | 0.813mg | 0% |
| Leucine | 1.473mg | 1.483mg | 0% |
| Lysine | 0.568mg | 0.612mg | 0% |
| Methionine | 0.157mg | 0.122mg | 0% |
| Phenylalanine | 1.132mg | 1.149mg | 0% |
| Valine | 0.855mg | 0.937mg | 0% |
| Histidine | 0.539mg | 0.55mg | 0% |
| Fructose | 0.11g | 0g | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.32g | 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
78%
68%
Minerals Daily Need Coverage Score
142%
141%
Comparison summary
Which food is lower in Sugar?
Almonds is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 0.35g)
Which food is cheaper?
Almonds is cheaper (difference - $0.6)
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.