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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.

Infographic

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
Contains less Sodium -85.7%
Contains more Copper +10.4%
Contains more Calcium +29%
Equal in Iron - 3.49
Equal in Magnesium - 279
Equal in Phosphorus - 508
Equal in Potassium - 748
Equal in Zinc - 3.29
Equal in Copper - 0.934
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Contains less Sodium -85.7%
Contains more Copper +10.4%
Contains more Calcium +29%
Equal in Iron - 3.49
Equal in Magnesium - 279
Equal in Phosphorus - 508
Equal in Potassium - 748
Equal in Zinc - 3.29
Equal in Copper - 0.934

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
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

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

All nutrients comparison - raw data values

Nutrient Almond Almond butter Opinion
Net carbs 9.05g 8.52g Almond
Protein 21.15g 20.96g Almond
Fats 49.93g 55.5g Almond butter
Carbs 21.55g 18.82g Almond
Calories 579kcal 614kcal Almond butter
Starch 0.72g 0.08g Almond
Fructose 0.11g 0g Almond
Sugar 4.35g 4.43g Almond
Fiber 12.5g 10.3g Almond
Calcium 269mg 347mg Almond butter
Iron 3.71mg 3.49mg Almond
Magnesium 270mg 279mg Almond butter
Phosphorus 481mg 508mg Almond butter
Potassium 733mg 748mg Almond butter
Sodium 1mg 7mg Almond
Zinc 3.12mg 3.29mg Almond butter
Copper 1.031mg 0.934mg Almond
Vitamin A 2IU 1IU Almond
Vitamin E 25.63mg 24.21mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.205mg 0.041mg Almond
Vitamin B2 1.138mg 0.939mg Almond
Vitamin B3 3.618mg 3.155mg Almond
Vitamin B5 0.471mg 0.318mg Almond
Vitamin B6 0.137mg 0.103mg Almond
Folate 44µg 53µg Almond butter
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.211mg 0.159mg Almond
Threonine 0.601mg 0.555mg Almond
Isoleucine 0.751mg 0.813mg Almond butter
Leucine 1.473mg 1.483mg Almond butter
Lysine 0.568mg 0.612mg Almond butter
Methionine 0.157mg 0.122mg Almond
Phenylalanine 1.132mg 1.149mg Almond butter
Valine 0.855mg 0.937mg Almond butter
Histidine 0.539mg 0.55mg Almond butter
Cholesterol 0mg 0mg
Trans Fat 0.015g g Almond butter
Saturated Fat 3.802g 4.152g Almond
Monounsaturated Fat 31.551g 32.445g Almond butter
Polyunsaturated fat 12.329g 13.613g Almond butter

Which food is preferable for your diet?

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

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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

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)

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.