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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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Almonds vs Almond butter infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +70.8%
Contains more CalciumCalcium +29%
~equal in Magnesium ~279mg
~equal in Potassium ~748mg
~equal in Iron ~3.49mg
~equal in Copper ~0.934mg
~equal in Zinc ~3.29mg
~equal in Phosphorus ~508mg
~equal in Manganese ~2.131mg

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~24.21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~52.1mg

All nutrients comparison - raw data values

Nutrient Almonds Almond butter 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
21% 56% 19% 3%
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
8% 65% 27%
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
14% 78% 3% 2%
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
2% 96%
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

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.