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Almond vs Almond butter - In-Depth Nutrition Comparison

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What are the main differences between Almond and Almond butter?

  • Almond is richer in Vitamin B2, Vitamin B1, Copper, Vitamin E , and Fiber, yet Almond butter is richer in Calcium, Monounsaturated Fat, and Polyunsaturated fat.
  • Almond's daily need coverage for Vitamin B2 is 15% higher.
  • Almond has 5 times more Vitamin B1 than Almond butter. Almond has 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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Almond 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
3
:
Contains more Copper +10.4%
Contains less Sodium -85.7%
Contains more Calcium +29%
Equal in Iron - 3.49
Equal in Potassium - 748
Equal in Magnesium - 279
Equal in Copper - 0.934
Equal in Zinc - 3.29
Equal in Phosphorus - 508
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 131% 105% 66% 200% 312% 90% 218% 1%
Contains more Copper +10.4%
Contains less Sodium -85.7%
Contains more Calcium +29%
Equal in Iron - 3.49
Equal in Potassium - 748
Equal in Magnesium - 279
Equal in Copper - 0.934
Equal in Zinc - 3.29
Equal in Phosphorus - 508

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
7
:
Contains more Vitamin A +100%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +48.1%
Contains more Vitamin B6 +33%
Contains more Folate +20.5%
Equal in Vitamin E - 24.21
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 485% 0% 11% 217% 60% 20% 24% 0% 0% 40%
Contains more Vitamin A +100%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B5 +48.1%
Contains more Vitamin B6 +33%
Contains more Folate +20.5%
Equal in Vitamin E - 24.21

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
71
Almond butter
Mineral Summary Score
139
Almond
140
Almond butter

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
127%
Almond
126%
Almond butter
Carbohydrates
22%
Almond
19%
Almond butter
Fats
230%
Almond
256%
Almond butter

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Almond butter
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 0.35g)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.6)
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Almond Almond butter Opinion
Calories 579 614 Almond butter
Protein 21.15 20.96 Almond
Fats 49.93 55.5 Almond butter
Vitamin C 0 0
Carbs 21.55 18.82 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 3.49 Almond
Calcium 269 347 Almond butter
Potassium 733 748 Almond butter
Magnesium 270 279 Almond butter
Sugar 4.35 4.43 Almond
Fiber 12.5 10.3 Almond
Copper 1.031 0.934 Almond
Zinc 3.12 3.29 Almond butter
Starch 0.72 0.08 Almond
Phosphorus 481 508 Almond butter
Sodium 1 7 Almond
Vitamin A 2 1 Almond
Vitamin E 25.63 24.21 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.041 Almond
Vitamin B2 1.138 0.939 Almond
Vitamin B3 3.618 3.155 Almond
Vitamin B5 0.471 0.318 Almond
Vitamin B6 0.137 0.103 Almond
Vitamin B12 0 0
Vitamin K 0 0
Folate 44 53 Almond butter
Trans Fat 0.015 Almond butter
Saturated Fat 3.802 4.152 Almond
Monounsaturated Fat 31.551 32.445 Almond butter
Polyunsaturated fat 12.329 13.613 Almond butter
Tryptophan 0.211 0.159 Almond
Threonine 0.601 0.555 Almond
Isoleucine 0.751 0.813 Almond butter
Leucine 1.473 1.483 Almond butter
Lysine 0.568 0.612 Almond butter
Methionine 0.157 0.122 Almond
Phenylalanine 1.132 1.149 Almond butter
Valine 0.855 0.937 Almond butter
Histidine 0.539 0.55 Almond butter
Fructose 0.11 0 Almond

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - 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.