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Mixed nuts vs. Almond butter — In-Depth Nutrition Comparison

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Important differences between Mixed nuts and Almond butter

  • Mixed nuts have more Selenium, Vitamin B3, Vitamin B6, Vitamin B5, and Vitamin B1, however, Almond butter have more Vitamin E , Vitamin B2, Calcium, and Fiber.
  • Almond butter's daily need coverage for Vitamin E is 109% more.
  • Mixed nuts have 14 times more Selenium than Almond butter. Mixed nuts have 33.9µg of Selenium, while Almond butter has 2.4µg.
  • Almond butter is lower in Saturated Fat.

The food varieties used in the comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Nuts, almond butter, plain, without salt added.

Infographic

Mixed nuts 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" 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 less SodiumSodium -28.6%
Contains more SeleniumSelenium +1312.5%
Contains more MagnesiumMagnesium +21.8%
Contains more CalciumCalcium +196.6%
Contains more PotassiumPotassium +18.4%
Contains more IronIron +33.7%
Contains more PhosphorusPhosphorus +11.4%
~equal in Copper ~0.934mg
~equal in Zinc ~3.29mg
~equal in Manganese ~2.131mg

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 1.7% 0.18% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +361%
Contains more Vitamin B3Vitamin B3 +144.3%
Contains more Vitamin B5Vitamin B5 +258.5%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +56.6%
Contains more Vitamin E Vitamin E +209.6%
Contains more Vitamin B2Vitamin B2 +379.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~52.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +11.8%
Contains more WaterWater +26.8%
~equal in Protein ~20.96g
~equal in Fats ~55.5g
~equal in Other ~3.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated Fat: Sat. Fat 8.711 g
Monounsaturated Fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 -52.3%
Contains more Mono. FatMonounsaturated Fat +13.9%
~equal in Polyunsaturated fat ~13.613g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +5150%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~4.34g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Almond butter Opinion
Calories 607kcal 614kcal Almond butter
Protein 20.04g 20.96g Almond butter
Fats 53.95g 55.5g Almond butter
Vitamin C 0.5mg 0mg Mixed nuts
Net carbs 14.05g 8.52g Mixed nuts
Carbs 21.05g 18.82g Mixed nuts
Magnesium 229mg 279mg Almond butter
Calcium 117mg 347mg Almond butter
Potassium 632mg 748mg Almond butter
Iron 2.61mg 3.49mg Almond butter
Sugar 4.15g 4.43g Mixed nuts
Fiber 7g 10.3g Almond butter
Copper 0.907mg 0.934mg Almond butter
Zinc 3.36mg 3.29mg Mixed nuts
Starch 4.2g 0.08g Mixed nuts
Phosphorus 456mg 508mg Almond butter
Sodium 5mg 7mg Mixed nuts
Vitamin A 3IU 1IU Mixed nuts
Vitamin E 7.82mg 24.21mg Almond butter
Manganese 2.04mg 2.131mg Almond butter
Selenium 33.9µg 2.4µg Mixed nuts
Vitamin B1 0.189mg 0.041mg Mixed nuts
Vitamin B2 0.196mg 0.939mg Almond butter
Vitamin B3 7.709mg 3.155mg Mixed nuts
Vitamin B5 1.14mg 0.318mg Mixed nuts
Vitamin B6 0.352mg 0.103mg Mixed nuts
Vitamin K 5.7µg 0µg Mixed nuts
Folate 83µg 53µg Mixed nuts
Trans Fat 0.055g Almond butter
Choline 52mg 52.1mg Almond butter
Saturated Fat 8.711g 4.152g Almond butter
Monounsaturated Fat 28.488g 32.445g Almond butter
Polyunsaturated fat 14.612g 13.613g Mixed nuts
Tryptophan 0.22mg 0.159mg Mixed nuts
Threonine 0.703mg 0.555mg Mixed nuts
Isoleucine 0.826mg 0.813mg Mixed nuts
Leucine 1.656mg 1.483mg Mixed nuts
Lysine 0.782mg 0.612mg Mixed nuts
Methionine 0.283mg 0.122mg Mixed nuts
Phenylalanine 1.182mg 1.149mg Mixed nuts
Valine 1.001mg 0.937mg Mixed nuts
Histidine 0.572mg 0.55mg Mixed nuts
Omega-3 - EPA 0.005g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g 0g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Mixed nuts
68%
Almond butter
Minerals Daily Need Coverage Score
139%
Mixed nuts
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 4.559g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 24)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($3)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.