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  6. Avocado oil vs. Almond butter

Avocado oil vs. Almond butter — In-Depth Nutrition Comparison

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What are the main differences between Avocado oil and Almond butter?

  • Avocado oil has less Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Iron, Fiber, Calcium, and Zinc than Almond butter.
  • Almond butter's daily need coverage for Copper is 104% higher.
  • Avocado oil has 3 times more Saturated Fat than Almond butter. Avocado oil has 11.56g of Saturated Fat, while Almond butter has 4.152g.

We used Oil, avocado and Nuts, almond butter, plain, without salt added types in this comparison.

Infographic

Avocado oil vs Almond butter infographic
Infographic link

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.
Avocado oil
Avocado oil
1
:
9
Almond butter
Almond butter
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Avocado oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Avocado oil
Avocado oil
0
:
10
Almond butter
Almond butter
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Avocado oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Almond butter
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 +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado oil
Avocado oil
1
:
4
Almond butter
Almond butter
Contains more Fats +80.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Avocado oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Almond butter
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 Fats +80.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado oil
Avocado oil
1
:
2
Almond butter
Almond butter
Contains more Monounsaturated Fat +117.5%
Contains less Saturated Fat -64.1%
Equal in Polyunsaturated fat - 13.613
Avocado oil
12% 74% 14%
Saturated Fat: 11.56 g
Monounsaturated Fat: 70.554 g
Polyunsaturated fat: 13.486 g
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains more Monounsaturated Fat +117.5%
Contains less Saturated Fat -64.1%
Equal in Polyunsaturated fat - 13.613

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado oil Almond butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Avocado oil Almond butter Opinion
Net carbs 0g 8.52g Almond butter
Protein 0g 20.96g Almond butter
Fats 100g 55.5g Avocado oil
Carbs 0g 18.82g Almond butter
Calories 884kcal 614kcal Avocado oil
Starch 0.08g Almond butter
Sugar 4.43g Avocado oil
Fiber 0g 10.3g Almond butter
Calcium 0mg 347mg Almond butter
Iron 0mg 3.49mg Almond butter
Magnesium 0mg 279mg Almond butter
Phosphorus 0mg 508mg Almond butter
Potassium 0mg 748mg Almond butter
Sodium 0mg 7mg Avocado oil
Zinc 0mg 3.29mg Almond butter
Copper 0mg 0.934mg Almond butter
Manganese 0mg 2.131mg Almond butter
Selenium 0µg 2.4µg Almond butter
Vitamin A 0IU 1IU Almond butter
Vitamin E 24.21mg Almond butter
Vitamin B1 0mg 0.041mg Almond butter
Vitamin B2 0mg 0.939mg Almond butter
Vitamin B3 0mg 3.155mg Almond butter
Vitamin B5 0mg 0.318mg Almond butter
Vitamin B6 0mg 0.103mg Almond butter
Folate 0µg 53µg Almond butter
Tryptophan 0.159mg Almond butter
Threonine 0.555mg Almond butter
Isoleucine 0.813mg Almond butter
Leucine 1.483mg Almond butter
Lysine 0.612mg Almond butter
Methionine 0.122mg Almond butter
Phenylalanine 1.149mg Almond butter
Valine 0.937mg Almond butter
Histidine 0.55mg Almond butter
Saturated Fat 11.56g 4.152g Almond butter
Monounsaturated Fat 70.554g 32.445g Avocado oil
Polyunsaturated fat 13.486g 13.613g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado oil Almond butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
0%
Avocado oil
71%
Almond butter
Minerals Daily Need Coverage Score
0%
Avocado oil
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Avocado oil
Avocado oil is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 7.408g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins

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. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/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.