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  6. Egg vs. Almond butter

Egg vs. Almond butter — In-Depth Nutrition Comparison

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The main differences between Egg and Almond butter

  • Egg is richer in Copper, Selenium, Vitamin B12, and Choline, yet Almond butter is richer in Vitamin E , Manganese, Magnesium, Phosphorus, and Fiber.
  • Daily need coverage for Vitamin E from Almond butter is 155% higher.

Food types used in this article are Egg, whole, cooked, hard-boiled and Nuts, almond butter, plain, without salt added.

Infographic

Egg 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.
Egg
Egg
2
:
8
Almond butter
Almond butter
Contains more Copper +114.1%
Contains more Selenium +1183.3%
Contains more Calcium +594%
Contains more Iron +193.3%
Contains more Magnesium +2690%
Contains more Phosphorus +195.3%
Contains more Potassium +493.7%
Contains less Sodium -94.4%
Contains more Zinc +213.3%
Contains more Manganese +8096.2%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains more Copper +114.1%
Contains more Selenium +1183.3%
Contains more Calcium +594%
Contains more Iron +193.3%
Contains more Magnesium +2690%
Contains more Phosphorus +195.3%
Contains more Potassium +493.7%
Contains less Sodium -94.4%
Contains more Zinc +213.3%
Contains more Manganese +8096.2%

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.
Egg
Egg
7
:
4
Almond butter
Almond butter
Contains more Vitamin A +51900%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +61%
Contains more Vitamin B5 +339.6%
Contains more Vitamin B6 +17.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +2250.5%
Contains more Vitamin B2 +83%
Contains more Vitamin B3 +4829.7%
Contains more Folate +20.5%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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 +51900%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +61%
Contains more Vitamin B5 +339.6%
Contains more Vitamin B6 +17.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +2250.5%
Contains more Vitamin B2 +83%
Contains more Vitamin B3 +4829.7%
Contains more Folate +20.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
:
4
Almond butter
Almond butter
Contains more Water +4450%
Contains more Protein +66.6%
Contains more Fats +423.1%
Contains more Carbs +1580.4%
Contains more Other +187.9%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +4450%
Contains more Protein +66.6%
Contains more Fats +423.1%
Contains more Carbs +1580.4%
Contains more Other +187.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
:
2
Almond butter
Almond butter
Contains less Saturated Fat -21.3%
Contains more Monounsaturated Fat +695.8%
Contains more Polyunsaturated fat +862.7%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 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 -21.3%
Contains more Monounsaturated Fat +695.8%
Contains more Polyunsaturated fat +862.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Almond butter Opinion
Net carbs 1.12g 8.52g Almond butter
Protein 12.58g 20.96g Almond butter
Fats 10.61g 55.5g Almond butter
Carbs 1.12g 18.82g Almond butter
Calories 155kcal 614kcal Almond butter
Starch 0.08g Almond butter
Sugar 1.12g 4.43g Egg
Fiber 0g 10.3g Almond butter
Calcium 50mg 347mg Almond butter
Iron 1.19mg 3.49mg Almond butter
Magnesium 10mg 279mg Almond butter
Phosphorus 172mg 508mg Almond butter
Potassium 126mg 748mg Almond butter
Sodium 124mg 7mg Almond butter
Zinc 1.05mg 3.29mg Almond butter
Copper 2mg 0.934mg Egg
Manganese 0.026mg 2.131mg Almond butter
Selenium 30.8µg 2.4µg Egg
Vitamin A 520IU 1IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg 24.21mg Almond butter
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.041mg Egg
Vitamin B2 0.513mg 0.939mg Almond butter
Vitamin B3 0.064mg 3.155mg Almond butter
Vitamin B5 1.398mg 0.318mg Egg
Vitamin B6 0.121mg 0.103mg Egg
Folate 44µg 53µg Almond butter
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 0µg Egg
Tryptophan 0.153mg 0.159mg Almond butter
Threonine 0.604mg 0.555mg Egg
Isoleucine 0.686mg 0.813mg Almond butter
Leucine 1.075mg 1.483mg Almond butter
Lysine 0.904mg 0.612mg Egg
Methionine 0.392mg 0.122mg Egg
Phenylalanine 0.668mg 1.149mg Almond butter
Valine 0.767mg 0.937mg Almond butter
Histidine 0.298mg 0.55mg Almond butter
Cholesterol 373mg 0mg Almond butter
Saturated Fat 3.267g 4.152g Egg
Omega-3 - DHA 0.038g Egg
Omega-3 - EPA 0.005g Egg
Monounsaturated Fat 4.077g 32.445g Almond butter
Polyunsaturated fat 1.414g 13.613g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
45%
Egg
71%
Almond butter
Minerals Daily Need Coverage Score
103%
Egg
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 3.31g)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 0.885g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $2)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 117mg)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 373mg)
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?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.