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  6. Vegetable vs. Almond butter

Vegetable vs. Almond butter — In-Depth Nutrition Comparison

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How are vegetable and almond butter different?

  • Vegetable is higher in vitamin A; however, almond butter is richer in vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, iron, calcium, and zinc.
  • Daily need coverage for vitamin E for almond butter is 159% higher.
  • Vegetable contains 4277 times more vitamin A than almond butter. While vegetable contains 4277IU of vitamin A, almond butter contains only 1IU.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Nuts, almond butter, plain, without salt added are the varieties used in this article.

Infographic

Vegetable 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 MagnesiumMagnesium +1168.2%
Contains more CalciumCalcium +1288%
Contains more PotassiumPotassium +342.6%
Contains more IronIron +325.6%
Contains more CopperCopper +1025.3%
Contains more ZincZinc +571.4%
Contains more PhosphorusPhosphorus +896.1%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +462.3%
Contains more SeleniumSelenium +700%

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.
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +73.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +6271.1%
Contains more Vitamin B2Vitamin B2 +682.5%
Contains more Vitamin B3Vitamin B3 +270.7%
Contains more Vitamin B5Vitamin B5 +110.6%
Contains more Vitamin B6Vitamin B6 +39.2%
Contains more FolateFolate +178.9%
Contains more CholineCholine +116.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Almond butter DV% diff.
Vitamin E 0.38mg 24.21mg 159%
Copper 0.083mg 0.934mg 95%
Polyunsaturated fat 0.072g 13.613g 90%
Fats 0.15g 55.5g 85%
Monounsaturated fat 0.01g 32.445g 81%
Manganese 0.379mg 2.131mg 76%
Phosphorus 51mg 508mg 65%
Vitamin B2 0.12mg 0.939mg 63%
Magnesium 22mg 279mg 61%
Protein 2.86g 20.96g 36%
Iron 0.82mg 3.49mg 33%
Calcium 25mg 347mg 32%
Calories 65kcal 614kcal 27%
Zinc 0.49mg 3.29mg 25%
Vitamin A 214µg 0µg 24%
Fiber 4.4g 10.3g 24%
Vitamin K 23.5µg 0µg 20%
Saturated fat 0.031g 4.152g 19%
Potassium 169mg 748mg 17%
Vitamin B3 0.851mg 3.155mg 14%
Folate 19µg 53µg 9%
Choline 24.1mg 52.1mg 5%
Selenium 0.3µg 2.4µg 4%
Vitamin C 3.2mg 0mg 4%
Vitamin B1 0.071mg 0.041mg 3%
Vitamin B5 0.151mg 0.318mg 3%
Vitamin B6 0.074mg 0.103mg 2%
Carbs 13.09g 18.82g 2%
Sodium 35mg 7mg 1%
Net carbs 8.69g 8.52g N/A
Sugar 3.12g 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.029mg 0.159mg 0%
Threonine 0.115mg 0.555mg 0%
Isoleucine 0.139mg 0.813mg 0%
Leucine 0.19mg 1.483mg 0%
Lysine 0.17mg 0.612mg 0%
Methionine 0.034mg 0.122mg 0%
Phenylalanine 0.12mg 1.149mg 0%
Valine 0.149mg 0.937mg 0%
Histidine 0.073mg 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +4975%
Contains more ProteinProtein +632.9%
Contains more FatsFats +36900%
Contains more CarbsCarbs +43.8%
Contains more OtherOther +359.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -99.3%
Contains more Mono. FatMonounsaturated fat +324350%
Contains more Poly. FatPolyunsaturated fat +18806.9%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.