Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Palm oil
  5. Compare
  6. Palm oil vs. Almond butter

Palm oil vs. Almond butter — In-Depth Nutrition Comparison

Compare

Significant differences between Palm oil and Almond butter

  • The amount of Copper, Phosphorus, Vitamin B2, Magnesium, Vitamin E , Iron, Fiber, Calcium, and Zinc in Almond butter is higher than in Palm oil.
  • Palm oil covers your daily Saturated Fat needs 226% more than Almond butter.
  • Almond butter contains less Saturated Fat.

Specific food types used in this comparison are Oil, palm and Nuts, almond butter, plain, without salt added.

Infographic

Palm oil 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.
Palm oil
Palm oil
1
:
9
Almond butter
Almond butter
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +34800%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +34800%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Palm oil
Palm oil
1
:
9
Almond butter
Almond butter
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +51.9%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
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 K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +51.9%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Palm oil
Palm oil
1
:
4
Almond butter
Almond butter
Contains more Fats +80.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 Fats +80.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Palm oil
Palm oil
1
:
2
Almond butter
Almond butter
Contains more Monounsaturated Fat +14%
Contains less Saturated Fat -91.6%
Contains more Polyunsaturated fat +46.4%
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains more Monounsaturated Fat +14%
Contains less Saturated Fat -91.6%
Contains more Polyunsaturated fat +46.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Almond butter Opinion
Net carbs 0g 8.52g Almond butter
Protein 0g 20.96g Almond butter
Fats 100g 55.5g Palm oil
Carbs 0g 18.82g Almond butter
Calories 884kcal 614kcal Palm oil
Starch 0.08g Almond butter
Sugar 0g 4.43g Palm oil
Fiber 0g 10.3g Almond butter
Calcium 0mg 347mg Almond butter
Iron 0.01mg 3.49mg Almond butter
Magnesium 0mg 279mg Almond butter
Phosphorus 0mg 508mg Almond butter
Potassium 0mg 748mg Almond butter
Sodium 0mg 7mg Palm oil
Zinc 0mg 3.29mg Almond butter
Copper 0mg 0.934mg Almond butter
Manganese 2.131mg Almond butter
Selenium 0µg 2.4µg Almond butter
Vitamin A 0IU 1IU Almond butter
Vitamin E 15.94mg 24.21mg Almond butter
Vitamin B1 0mg 0.041mg Almond butter
Vitamin B2 0mg 0.939mg Almond butter
Vitamin B3 0mg 3.155mg Almond butter
Vitamin B5 0mg 0.318mg Almond butter
Vitamin B6 0mg 0.103mg Almond butter
Folate 0µg 53µg Almond butter
Vitamin K 8µg 0µg Palm oil
Tryptophan 0mg 0.159mg Almond butter
Threonine 0mg 0.555mg Almond butter
Isoleucine 0mg 0.813mg Almond butter
Leucine 0mg 1.483mg Almond butter
Lysine 0mg 0.612mg Almond butter
Methionine 0mg 0.122mg Almond butter
Phenylalanine 0mg 1.149mg Almond butter
Valine 0mg 0.937mg Almond butter
Histidine 0mg 0.55mg Almond butter
Saturated Fat 49.3g 4.152g Almond butter
Monounsaturated Fat 37g 32.445g Palm oil
Polyunsaturated fat 9.3g 13.613g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Almond butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Palm oil
Palm oil vs Coconut oil
Coconut oil
Palm oil
Palm oil vs Rice bran oil
Rice bran oil
Palm oil
Palm oil vs Olive oil
Olive oil
Almond butter
Almond butter vs Almond
Almond
Almond butter
Almond butter vs Butter
Butter
Almond butter
Almond butter vs Peanut butter
Peanut butter

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
28%
Palm oil
71%
Almond butter
Minerals Daily Need Coverage Score
0%
Palm oil
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 7mg)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 45.148g)
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?
Almond butter
Almond butter is relatively richer in vitamins
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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.