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Rice vs. Almond butter — In-Depth Nutrition Comparison

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Significant differences between rice and almond butter

  • The amount of vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, calcium, iron, and zinc in almond butter is higher than in rice.
  • Almond butter covers your daily vitamin E needs 161% more than rice.

Specific food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Nuts, almond butter, plain, without salt added.

Infographic

Rice 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.
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 -85.7%
Contains more SeleniumSelenium +212.5%
Contains more MagnesiumMagnesium +2225%
Contains more CalciumCalcium +3370%
Contains more PotassiumPotassium +2037.1%
Contains more IronIron +190.8%
Contains more CopperCopper +1253.6%
Contains more ZincZinc +571.4%
Contains more PhosphorusPhosphorus +1081.4%
Contains more ManganeseManganese +351.5%

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.
Rice
2
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +297.6%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more Vitamin EVitamin E +60425%
Contains more Vitamin B2Vitamin B2 +7123.1%
Contains more Vitamin B3Vitamin B3 +113.8%
Contains more Vitamin B6Vitamin B6 +10.8%
Contains more CholineCholine +2381%
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +49.7%
Contains more WaterWater +4073.2%
Contains more ProteinProtein +679.2%
Contains more FatsFats +19721.4%
Contains more OtherOther +633.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -98.1%
Contains more Mono. FatMonounsaturated fat +36769.3%
Contains more Poly. FatPolyunsaturated fat +17811.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Almond butter DV% diff.
Vitamin E 0.04mg 24.21mg 161%
Copper 0.069mg 0.934mg 96%
Polyunsaturated fat 0.076g 13.613g 90%
Fats 0.28g 55.5g 85%
Monounsaturated fat 0.088g 32.445g 81%
Manganese 0.472mg 2.131mg 72%
Vitamin B2 0.013mg 0.939mg 71%
Phosphorus 43mg 508mg 66%
Magnesium 12mg 279mg 64%
Fiber 0.4g 10.3g 40%
Protein 2.69g 20.96g 37%
Calcium 10mg 347mg 34%
Iron 1.2mg 3.49mg 29%
Zinc 0.49mg 3.29mg 25%
Calories 130kcal 614kcal 24%
Potassium 35mg 748mg 21%
Saturated fat 0.077g 4.152g 19%
Vitamin B3 1.476mg 3.155mg 10%
Vitamin B1 0.163mg 0.041mg 10%
Selenium 7.5µg 2.4µg 9%
Choline 2.1mg 52.1mg 9%
Carbs 28.17g 18.82g 3%
Vitamin B5 0.39mg 0.318mg 1%
Vitamin B6 0.093mg 0.103mg 1%
Folate 58µg 53µg 1%
Net carbs 27.77g 8.52g N/A
Sugar 0.05g 4.43g N/A
Starch 0.08g 0%
Sodium 1mg 7mg 0%
Tryptophan 0.031mg 0.159mg 0%
Threonine 0.096mg 0.555mg 0%
Isoleucine 0.116mg 0.813mg 0%
Leucine 0.222mg 1.483mg 0%
Lysine 0.097mg 0.612mg 0%
Methionine 0.063mg 0.122mg 0%
Phenylalanine 0.144mg 1.149mg 0%
Valine 0.164mg 0.937mg 0%
Histidine 0.063mg 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice 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
12%
Rice
68%
Almond butter
Minerals Daily Need Coverage Score
22%
Rice
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 4.075g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 60)
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 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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.