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  6. Broccoli vs. Almond butter

Broccoli vs. Almond butter — In-Depth Nutrition Comparison

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A recap on differences between Broccoli and Almond butter

  • Broccoli has more Vitamin C, and Vitamin K, however, Almond butter is higher in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Iron, and Fiber.
  • Almond butter covers your daily Vitamin E needs 156% more than Broccoli.

Food varieties used in this article are Broccoli, raw and Nuts, almond butter, plain, without salt added.

Infographic

Broccoli 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.
Broccoli
Broccoli
1
:
9
Almond butter
Almond butter
Contains more Calcium +638.3%
Contains more Iron +378.1%
Contains more Magnesium +1228.6%
Contains more Phosphorus +669.7%
Contains more Potassium +136.7%
Contains less Sodium -78.8%
Contains more Zinc +702.4%
Contains more Copper +1806.1%
Contains more Manganese +914.8%
Equal in Selenium - 2.4
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains more Calcium +638.3%
Contains more Iron +378.1%
Contains more Magnesium +1228.6%
Contains more Phosphorus +669.7%
Contains more Potassium +136.7%
Contains less Sodium -78.8%
Contains more Zinc +702.4%
Contains more Copper +1806.1%
Contains more Manganese +914.8%
Equal in Selenium - 2.4

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.
Broccoli
Broccoli
7
:
3
Almond butter
Almond butter
Contains more Vitamin A +62200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.2%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +69.9%
Contains more Folate +18.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +3003.8%
Contains more Vitamin B2 +702.6%
Contains more Vitamin B3 +393.7%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +62200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.2%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +69.9%
Contains more Folate +18.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +3003.8%
Contains more Vitamin B2 +702.6%
Contains more Vitamin B3 +393.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
1
:
4
Almond butter
Almond butter
Contains more Water +5345.1%
Contains more Protein +643.3%
Contains more Fats +14900%
Contains more Carbs +183.4%
Contains more Other +254%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 Water +5345.1%
Contains more Protein +643.3%
Contains more Fats +14900%
Contains more Carbs +183.4%
Contains more Other +254%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Almond butter
Almond butter
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +294854.5%
Contains more Polyunsaturated fat +35723.7%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +294854.5%
Contains more Polyunsaturated fat +35723.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
4
:
2
Almond butter
Almond butter
Contains more Glucose +2350%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +200%
Contains more Starch +∞%
Contains more Sucrose +4240%
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Almond butter
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 Glucose +2350%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +200%
Contains more Starch +∞%
Contains more Sucrose +4240%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Almond butter Opinion
Net carbs 4.04g 8.52g Almond butter
Protein 2.82g 20.96g Almond butter
Fats 0.37g 55.5g Almond butter
Carbs 6.64g 18.82g Almond butter
Calories 34kcal 614kcal Almond butter
Starch 0g 0.08g Almond butter
Fructose 0.68g 0g Broccoli
Sugar 1.7g 4.43g Broccoli
Fiber 2.6g 10.3g Almond butter
Calcium 47mg 347mg Almond butter
Iron 0.73mg 3.49mg Almond butter
Magnesium 21mg 279mg Almond butter
Phosphorus 66mg 508mg Almond butter
Potassium 316mg 748mg Almond butter
Sodium 33mg 7mg Almond butter
Zinc 0.41mg 3.29mg Almond butter
Copper 0.049mg 0.934mg Almond butter
Manganese 0.21mg 2.131mg Almond butter
Selenium 2.5µg 2.4µg Broccoli
Vitamin A 623IU 1IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 24.21mg Almond butter
Vitamin C 89.2mg 0mg Broccoli
Vitamin B1 0.071mg 0.041mg Broccoli
Vitamin B2 0.117mg 0.939mg Almond butter
Vitamin B3 0.639mg 3.155mg Almond butter
Vitamin B5 0.573mg 0.318mg Broccoli
Vitamin B6 0.175mg 0.103mg Broccoli
Folate 63µg 53µg Broccoli
Vitamin K 101.6µg 0µg Broccoli
Tryptophan 0.033mg 0.159mg Almond butter
Threonine 0.088mg 0.555mg Almond butter
Isoleucine 0.079mg 0.813mg Almond butter
Leucine 0.129mg 1.483mg Almond butter
Lysine 0.135mg 0.612mg Almond butter
Methionine 0.038mg 0.122mg Almond butter
Phenylalanine 0.117mg 1.149mg Almond butter
Valine 0.125mg 0.937mg Almond butter
Histidine 0.059mg 0.55mg Almond butter
Saturated Fat 0.039g 4.152g Broccoli
Monounsaturated Fat 0.011g 32.445g Almond butter
Polyunsaturated fat 0.038g 13.613g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
71%
Almond butter
Minerals Daily Need Coverage Score
19%
Broccoli
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 2.73g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 4.113g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $2.6)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.