Oats vs. Almond butter — In-Depth Nutrition Comparison

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Summary of differences between oats and almond butter

Oats have more manganese, vitamin B1, vitamin B5, and iron; however, almond butter is higher in vitamin B2, copper, calcium, magnesium, and vitamin B3.
Oats cover your daily need for manganese, 121% more than almond butter.
Oats have 19 times more vitamin B1 than almond butter. While oats have 0.763mg of vitamin B1, almond butter has only 0.041mg.
Oats have less saturated fat.

These are the specific foods used in this comparison Oats and Nuts, almond butter, plain, without salt added.

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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.

Oats

Almond butter

Contains more IronIron	+35.2%
Contains more ZincZinc	+20.7%
Contains less SodiumSodium	-71.4%
Contains more ManganeseManganese	+130.7%

Contains more MagnesiumMagnesium	+57.6%
Contains more CalciumCalcium	+542.6%
Contains more PotassiumPotassium	+74.4%
Contains more CopperCopper	+49.2%

~equal in Phosphorus ~508mg

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.

Oats

Almond butter

Contains more Vitamin B1Vitamin B1	+1761%
Contains more Vitamin B5Vitamin B5	+324.2%
Contains more Vitamin B6Vitamin B6	+15.5%

Contains more Vitamin B2Vitamin B2	+575.5%
Contains more Vitamin B3Vitamin B3	+228.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

~equal in Folate ~53µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E		24.21mg	161%
Manganese	4.916mg	2.131mg	121%
Monounsaturated fat	2.178g	32.445g	76%
Fats	6.9g	55.5g	75%
Polyunsaturated fat	2.535g	13.613g	74%
Vitamin B2	0.139mg	0.939mg	62%
Vitamin B1	0.763mg	0.041mg	60%
Copper	0.626mg	0.934mg	34%
Calcium	54mg	347mg	29%
Magnesium	177mg	279mg	24%
Vitamin B5	1.349mg	0.318mg	21%
Carbs	66.27g	18.82g	16%
Iron	4.72mg	3.49mg	15%
Vitamin B3	0.961mg	3.155mg	14%
Saturated fat	1.217g	4.152g	13%
Calories	389kcal	614kcal	11%
Potassium	429mg	748mg	9%
Choline		52.1mg	9%
Protein	16.89g	20.96g	8%
Zinc	3.97mg	3.29mg	6%
Selenium		2.4µg	4%
Phosphorus	523mg	508mg	2%
Fiber	10.6g	10.3g	1%
Vitamin B6	0.119mg	0.103mg	1%
Folate	56µg	53µg	1%
Net carbs	55.67g	8.52g	N/A
Sugar		4.43g	N/A
Starch		0.08g	0%
Sodium	2mg	7mg	0%
Tryptophan	0.234mg	0.159mg	0%
Threonine	0.575mg	0.555mg	0%
Isoleucine	0.694mg	0.813mg	0%
Leucine	1.284mg	1.483mg	0%
Lysine	0.701mg	0.612mg	0%
Methionine	0.312mg	0.122mg	0%
Phenylalanine	0.895mg	1.149mg	0%
Valine	0.937mg	0.937mg	0%
Histidine	0.405mg	0.55mg	0%