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Sugar vs. Almond butter — In-Depth Nutrition Comparison

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Significant differences between sugar and almond butter

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

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

Infographic

Sugar 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.
Sugar
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
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 MagnesiumMagnesium +∞%
Contains more CalciumCalcium +34600%
Contains more PotassiumPotassium +37300%
Contains more IronIron +6880%
Contains more CopperCopper +13242.9%
Contains more ZincZinc +32800%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +53175%
Contains more SeleniumSelenium +300%

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.
Sugar
0
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% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +4842.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 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 +431.2%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +8100%
Contains more OtherOther +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sugar
1
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more SucroseSucrose +2199.5%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sugar Almond butter
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar 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 Sugar Almond butter DV% diff.
Vitamin E 0mg 24.21mg 161%
Copper 0.007mg 0.934mg 103%
Manganese 0.004mg 2.131mg 92%
Polyunsaturated fat 0g 13.613g 91%
Fats 0g 55.5g 85%
Monounsaturated fat 0g 32.445g 81%
Phosphorus 0mg 508mg 73%
Vitamin B2 0.019mg 0.939mg 71%
Magnesium 0mg 279mg 66%
Iron 0.05mg 3.49mg 43%
Protein 0g 20.96g 42%
Fiber 0g 10.3g 41%
Calcium 1mg 347mg 35%
Zinc 0.01mg 3.29mg 30%
Carbs 99.98g 18.82g 27%
Potassium 2mg 748mg 22%
Vitamin B3 0mg 3.155mg 20%
Saturated fat 0g 4.152g 19%
Folate 0µg 53µg 13%
Calories 387kcal 614kcal 11%
Choline 0mg 52.1mg 9%
Vitamin B6 0mg 0.103mg 8%
Vitamin B5 0mg 0.318mg 6%
Vitamin B1 0mg 0.041mg 3%
Selenium 0.6µg 2.4µg 3%
Net carbs 99.98g 8.52g N/A
Sugar 99.8g 4.43g N/A
Starch 0.08g 0%
Sodium 1mg 7mg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Which food is preferable for your diet?

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

People also compare

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
0%
Sugar
68%
Almond butter
Minerals Daily Need Coverage Score
1%
Sugar
141%
Almond butter

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Sugar
Sugar is lower in Saturated fat (difference - 4.152g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $2.9)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 95.37g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 65)
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.