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Spread vs. Almond butter — In-Depth Nutrition Comparison

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How are spread and almond butter different?

  • Spread is richer in vitamin B12, while almond butter is higher in vitamin E, manganese, copper, magnesium, phosphorus, vitamin B2, fiber, and iron.
  • Almond butter covers your daily need for vitamin E, 150% more than spread.
  • Almond butter is lower in sodium.

Sandwich spread, pork, beef and Nuts, almond butter, plain, without salt added types were used in this article.

Infographic

Spread 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.
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 more SeleniumSelenium +304.2%
Contains more MagnesiumMagnesium +3387.5%
Contains more CalciumCalcium +2791.7%
Contains more PotassiumPotassium +580%
Contains more IronIron +341.8%
Contains more CopperCopper +618.5%
Contains more ZincZinc +222.5%
Contains more PhosphorusPhosphorus +761%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +8096.2%

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.
Spread
8
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +319.5%
Contains more Vitamin B5Vitamin B5 +35.2%
Contains more Vitamin B6Vitamin B6 +16.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +19.6%
Contains more Vitamin EVitamin E +1291.4%
Contains more Vitamin B2Vitamin B2 +600.7%
Contains more Vitamin B3Vitamin B3 +82.4%
Contains more FolateFolate +2550%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
1
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 WaterWater +3575.6%
Contains more ProteinProtein +173.6%
Contains more FatsFats +220.1%
Contains more CarbsCarbs +57.6%
Contains more OtherOther +10.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
0
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 -30.5%
Contains more Mono. FatMonounsaturated fat +327.8%
Contains more Poly. FatPolyunsaturated fat +430.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Almond butter DV% diff.
Vitamin E 1.74mg 24.21mg 150%
Manganese 0.026mg 2.131mg 92%
Copper 0.13mg 0.934mg 89%
Polyunsaturated fat 2.565g 13.613g 74%
Magnesium 8mg 279mg 65%
Phosphorus 59mg 508mg 64%
Monounsaturated fat 7.584g 32.445g 62%
Vitamin B2 0.134mg 0.939mg 62%
Fats 17.34g 55.5g 59%
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 7mg 44%
Fiber 0.2g 10.3g 40%
Calcium 12mg 347mg 34%
Iron 0.79mg 3.49mg 34%
Protein 7.66g 20.96g 27%
Zinc 1.02mg 3.29mg 21%
Calories 235kcal 614kcal 19%
Potassium 110mg 748mg 19%
Folate 2µg 53µg 13%
Selenium 9.7µg 2.4µg 13%
Cholesterol 38mg 0mg 13%
Vitamin B1 0.172mg 0.041mg 11%
Vitamin B3 1.73mg 3.155mg 9%
Saturated fat 5.977g 4.152g 8%
Vitamin D 22IU 0IU 3%
Vitamin A 26µg 0µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.43mg 0.318mg 2%
Choline 62.3mg 52.1mg 2%
Carbs 11.94g 18.82g 2%
Vitamin B6 0.12mg 0.103mg 1%
Vitamin K 1.6µg 0µg 1%
Net carbs 11.74g 8.52g N/A
Sugar 0g 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.082mg 0.159mg 0%
Threonine 0.334mg 0.555mg 0%
Isoleucine 0.334mg 0.813mg 0%
Leucine 0.6mg 1.483mg 0%
Lysine 0.663mg 0.612mg 0%
Methionine 0.196mg 0.122mg 0%
Phenylalanine 0.301mg 1.149mg 0%
Valine 0.356mg 0.937mg 0%
Histidine 0.279mg 0.55mg 0%

Which food is preferable for your diet?

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

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
30%
Spread
68%
Almond butter
Minerals Daily Need Coverage Score
33%
Spread
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 4.43g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $3)
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 1006mg)
Which food is lower in Saturated fat?
Almond butter
Almond butter is lower in Saturated fat (difference - 1.825g)
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

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.