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  6. Wheat Bread vs. Almond butter

Wheat Bread vs. Almond butter — In-Depth Nutrition Comparison

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Significant differences between wheat Bread and almond butter

  • Wheat Bread has more selenium and vitamin B1; however, almond butter is richer in vitamin E, copper, magnesium, phosphorus, vitamin B2, manganese, and fiber.
  • Almond butter covers your daily vitamin E needs 160% more than wheat Bread.
  • Almond butter has 86 times less sodium than wheat Bread. Wheat Bread has 601mg of sodium, while almond butter has 7mg.

Specific food types used in this comparison are Bread, wheat, toasted and Nuts, almond butter, plain, without salt added.

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 more IronIron +17.2%
Contains more SeleniumSelenium +1291.7%
Contains more MagnesiumMagnesium +372.9%
Contains more CalciumCalcium +110.3%
Contains more PotassiumPotassium +235.4%
Contains more CopperCopper +371.7%
Contains more ZincZinc +123.8%
Contains more PhosphorusPhosphorus +170.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +54.8%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +970.7%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B5Vitamin B5 +43.4%
Contains more Vitamin B6Vitamin B6 +48.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.3%
Contains more Vitamin EVitamin E +9987.5%
Contains more Vitamin B2Vitamin B2 +145.8%
Contains more CholineCholine +135.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Almond butter DV% diff.
Vitamin E 0.24mg 24.21mg 160%
Copper 0.198mg 0.934mg 82%
Fats 4.27g 55.5g 79%
Polyunsaturated fat 1.72g 13.613g 79%
Monounsaturated fat 1.019g 32.445g 79%
Selenium 33.4µg 2.4µg 56%
Magnesium 59mg 279mg 52%
Phosphorus 188mg 508mg 46%
Vitamin B2 0.382mg 0.939mg 43%
Manganese 1.377mg 2.131mg 33%
Vitamin B1 0.439mg 0.041mg 33%
Sodium 601mg 7mg 26%
Fiber 4.7g 10.3g 22%
Vitamin B3 6.25mg 3.155mg 19%
Calcium 165mg 347mg 18%
Zinc 1.47mg 3.29mg 17%
Protein 12.96g 20.96g 16%
Calories 313kcal 614kcal 15%
Potassium 223mg 748mg 15%
Saturated fat 0.989g 4.152g 14%
Carbs 55.77g 18.82g 12%
Iron 4.09mg 3.49mg 8%
Folate 86µg 53µg 8%
Vitamin K 5.7µg 0µg 5%
Choline 22.1mg 52.1mg 5%
Vitamin B6 0.153mg 0.103mg 4%
Vitamin B5 0.456mg 0.318mg 3%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 8.52g N/A
Sugar 6.42g 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.092mg 0.159mg 0%
Threonine 0.299mg 0.555mg 0%
Isoleucine 0.258mg 0.813mg 0%
Leucine 0.461mg 1.483mg 0%
Lysine 0.215mg 0.612mg 0%
Methionine 0.105mg 0.122mg 0%
Phenylalanine 0.315mg 1.149mg 0%
Valine 0.31mg 0.937mg 0%
Histidine 0.15mg 0.55mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +196.3%
Contains more WaterWater +1377.4%
Contains more ProteinProtein +61.7%
Contains more FatsFats +1199.8%
Contains more OtherOther +11.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 less Sat. FatSaturated fat -76.2%
Contains more Mono. FatMonounsaturated fat +3084%
Contains more Poly. FatPolyunsaturated fat +691.5%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.