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  6. Pasta vs. Almond butter

Pasta vs. Almond butter — In-Depth Nutrition Comparison

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How are Pasta and Almond butter different?

  • Almond butter has more Copper, Manganese, Phosphorus, Magnesium, Vitamin B2, Calcium, Iron, Zinc, and Potassium than Pasta.
  • Daily need coverage for Copper from Almond butter is 93% higher.
  • Pasta has less Saturated Fat.

Pasta, fresh-refrigerated, plain, cooked and Nuts, almond butter, plain, without salt added are the varieties used in this article.

Infographic

Pasta 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.
Pasta
Pasta
1
:
9
Almond butter
Almond butter
Contains less Sodium -14.3%
Contains more Calcium +5683.3%
Contains more Iron +206.1%
Contains more Magnesium +1450%
Contains more Phosphorus +706.3%
Contains more Potassium +3016.7%
Contains more Zinc +487.5%
Contains more Copper +904.3%
Contains more Manganese +851.3%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 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 -14.3%
Contains more Calcium +5683.3%
Contains more Iron +206.1%
Contains more Magnesium +1450%
Contains more Phosphorus +706.3%
Contains more Potassium +3016.7%
Contains more Zinc +487.5%
Contains more Copper +904.3%
Contains more Manganese +851.3%

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.
Pasta
Pasta
4
:
7
Almond butter
Almond butter
Contains more Vitamin A +1900%
Contains more Vitamin B1 +409.8%
Contains more Folate +20.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +526%
Contains more Vitamin B3 +218%
Contains more Vitamin B5 +73.8%
Contains more Vitamin B6 +202.9%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 +1900%
Contains more Vitamin B1 +409.8%
Contains more Folate +20.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +526%
Contains more Vitamin B3 +218%
Contains more Vitamin B5 +73.8%
Contains more Vitamin B6 +202.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
:
3
Almond butter
Almond butter
Contains more Carbs +32.5%
Contains more Water +4080.5%
Contains more Protein +307%
Contains more Fats +5185.7%
Contains more Other +893.5%
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 Carbs +32.5%
Contains more Water +4080.5%
Contains more Protein +307%
Contains more Fats +5185.7%
Contains more Other +893.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
:
2
Almond butter
Almond butter
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +26065.3%
Contains more Polyunsaturated fat +3073.2%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 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 -96.4%
Contains more Monounsaturated Fat +26065.3%
Contains more Polyunsaturated fat +3073.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Almond butter Opinion
Net carbs 24.93g 8.52g Pasta
Protein 5.15g 20.96g Almond butter
Fats 1.05g 55.5g Almond butter
Carbs 24.93g 18.82g Pasta
Calories 131kcal 614kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g Pasta
Fiber 10.3g Almond butter
Calcium 6mg 347mg Almond butter
Iron 1.14mg 3.49mg Almond butter
Magnesium 18mg 279mg Almond butter
Phosphorus 63mg 508mg Almond butter
Potassium 24mg 748mg Almond butter
Sodium 6mg 7mg Pasta
Zinc 0.56mg 3.29mg Almond butter
Copper 0.093mg 0.934mg Almond butter
Manganese 0.224mg 2.131mg Almond butter
Selenium 2.4µg Almond butter
Vitamin A 20IU 1IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 24.21mg Almond butter
Vitamin B1 0.209mg 0.041mg Pasta
Vitamin B2 0.15mg 0.939mg Almond butter
Vitamin B3 0.992mg 3.155mg Almond butter
Vitamin B5 0.183mg 0.318mg Almond butter
Vitamin B6 0.034mg 0.103mg Almond butter
Folate 64µg 53µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Tryptophan 0.065mg 0.159mg Almond butter
Threonine 0.134mg 0.555mg Almond butter
Isoleucine 0.197mg 0.813mg Almond butter
Leucine 0.348mg 1.483mg Almond butter
Lysine 0.097mg 0.612mg Almond butter
Methionine 0.079mg 0.122mg Almond butter
Phenylalanine 0.247mg 1.149mg Almond butter
Valine 0.217mg 0.937mg Almond butter
Histidine 0.103mg 0.55mg Almond butter
Cholesterol 33mg 0mg Almond butter
Saturated Fat 0.15g 4.152g Pasta
Monounsaturated Fat 0.124g 32.445g Almond butter
Polyunsaturated fat 0.429g 13.613g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
16%
Pasta
71%
Almond butter
Minerals Daily Need Coverage Score
16%
Pasta
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 4.002g)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($3)
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.