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Nuts, butternuts, dried vs. Almonds — In-Depth Nutrition Comparison

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A recap on differences between nuts, butternuts, dried and almonds

  • Nuts, butternuts, dried has more manganese, vitamin B6, selenium, and vitamin B1; however, almonds are higher in vitamin B2, copper, fiber, calcium, and vitamin B3.
  • Nuts, butternuts, dried covers your daily manganese needs 190% more than almonds.
  • Almonds contain 4 times less selenium than nuts, butternuts, dried. Nuts, butternuts, dried contains 17.2µg of selenium, while almonds contain 4.1µg.
  • Nuts, butternuts, dried has less saturated fat.

Food varieties used in this article are Nuts, butternuts, dried and Nuts, almonds.

Infographic

Nuts, butternuts, dried vs Almonds 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 169% 16% 37% 151% 150% 85% 191% 0.13% 856% 94%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more ManganeseManganese +201.1%
Contains more SeleniumSelenium +319.5%
Contains more MagnesiumMagnesium +13.9%
Contains more CalciumCalcium +407.5%
Contains more PotassiumPotassium +74.1%
Contains more CopperCopper +129.1%
~equal in Iron ~3.71mg
~equal in Zinc ~3.12mg
~equal in Phosphorus ~481mg
~equal in Sodium ~1mg

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 11% 2% 0% 0% 96% 34% 20% 38% 129% 0% 0% 50% 0%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +86.8%
Contains more Vitamin B5Vitamin B5 +34.4%
Contains more Vitamin B6Vitamin B6 +308.8%
Contains more FolateFolate +50%
Contains more Vitamin B2Vitamin B2 +668.9%
Contains more Vitamin B3Vitamin B3 +246.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, butternuts, dried Almonds DV% diff.
Polyunsaturated fat 42.741g 12.329g 203%
Manganese 6.56mg 2.179mg 190%
Vitamin E 25.63mg 171%
Vitamin B2 0.148mg 1.138mg 76%
Copper 0.45mg 1.031mg 65%
Monounsaturated fat 10.425g 31.551g 53%
Vitamin B6 0.56mg 0.137mg 33%
Fiber 4.7g 12.5g 31%
Selenium 17.2µg 4.1µg 24%
Calcium 53mg 269mg 22%
Vitamin B3 1.045mg 3.618mg 16%
Vitamin B1 0.383mg 0.205mg 15%
Fats 56.98g 49.93g 11%
Saturated fat 1.306g 3.802g 11%
Choline 52.1mg 9%
Potassium 421mg 733mg 9%
Magnesium 237mg 270mg 8%
Protein 24.9g 21.15g 8%
Folate 66µg 44µg 6%
Phosphorus 446mg 481mg 5%
Vitamin C 3.2mg 0mg 4%
Iron 4.02mg 3.71mg 4%
Vitamin B5 0.633mg 0.471mg 3%
Carbs 12.05g 21.55g 3%
Calories 612kcal 579kcal 2%
Vitamin A 6µg 0µg 1%
Net carbs 7.35g 9.05g N/A
Sugar 4.35g N/A
Zinc 3.13mg 3.12mg 0%
Starch 0.72g 0%
Sodium 1mg 1mg 0%
Trans fat 0.015g N/A
Tryptophan 0.366mg 0.211mg 0%
Threonine 0.94mg 0.601mg 0%
Isoleucine 1.179mg 0.751mg 0%
Leucine 2.199mg 1.473mg 0%
Lysine 0.77mg 0.568mg 0%
Methionine 0.611mg 0.157mg 0%
Phenylalanine 1.442mg 1.132mg 0%
Valine 1.541mg 0.855mg 0%
Histidine 0.808mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 57% 12% 3% 3%
Protein: 24.9 g
Fats: 56.98 g
Carbs: 12.05 g
Water: 3.34 g
Other: 2.73 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more ProteinProtein +17.7%
Contains more FatsFats +14.1%
Contains more CarbsCarbs +78.8%
Contains more WaterWater +32%
~equal in Other ~2.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
2% 19% 78%
Saturated fat: Sat. Fat 1.306 g
Monounsaturated fat: Mono. Fat 10.425 g
Polyunsaturated fat: Poly. Fat 42.741 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -65.6%
Contains more Poly. FatPolyunsaturated fat +246.7%
Contains more Mono. FatMonounsaturated fat +202.6%

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. Nuts, butternuts, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170570/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.