Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flour
  5. Compare
  6. Flour vs. Almond butter

Flour vs. Almond butter — In-Depth Nutrition Comparison

Compare

What are the main differences between flour and almond butter?

  • Flour is richer in vitamin B1, selenium, and folate, yet almond butter is richer in vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, and calcium.
  • Almond butter's daily need coverage for vitamin E is 161% higher.
  • Flour has 19 times more vitamin B1 than almond butter. Flour has 0.785mg of vitamin B1, while almond butter has 0.041mg.

We used Wheat flour, white, all-purpose, enriched, bleached and Nuts, almond butter, plain, without salt added types in this comparison.

Infographic

Flour 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.
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +33%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +1312.5%
Contains more MagnesiumMagnesium +1168.2%
Contains more CalciumCalcium +2213.3%
Contains more PotassiumPotassium +599.1%
Contains more CopperCopper +548.6%
Contains more ZincZinc +370%
Contains more PhosphorusPhosphorus +370.4%
Contains more ManganeseManganese +212.5%

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.
Flour
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 +1814.6%
Contains more Vitamin B3Vitamin B3 +87.1%
Contains more Vitamin B5Vitamin B5 +37.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +245.3%
Contains more Vitamin EVitamin E +40250%
Contains more Vitamin B2Vitamin B2 +90.1%
Contains more Vitamin B6Vitamin B6 +134.1%
Contains more CholineCholine +401%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Almond butter DV% diff.
Vitamin E 0.06mg 24.21mg 161%
Copper 0.144mg 0.934mg 88%
Polyunsaturated fat 0.413g 13.613g 88%
Fats 0.98g 55.5g 84%
Monounsaturated fat 0.087g 32.445g 81%
Manganese 0.682mg 2.131mg 63%
Vitamin B1 0.785mg 0.041mg 62%
Magnesium 22mg 279mg 61%
Selenium 33.9µg 2.4µg 57%
Phosphorus 108mg 508mg 57%
Vitamin B2 0.494mg 0.939mg 34%
Calcium 15mg 347mg 33%
Folate 183µg 53µg 33%
Fiber 2.7g 10.3g 30%
Zinc 0.7mg 3.29mg 24%
Protein 10.33g 20.96g 21%
Potassium 107mg 748mg 19%
Carbs 76.31g 18.82g 19%
Saturated fat 0.155g 4.152g 18%
Vitamin B3 5.904mg 3.155mg 17%
Iron 4.64mg 3.49mg 14%
Calories 364kcal 614kcal 13%
Choline 10.4mg 52.1mg 8%
Vitamin B6 0.044mg 0.103mg 5%
Vitamin B5 0.438mg 0.318mg 2%
Net carbs 73.61g 8.52g N/A
Sugar 0.27g 4.43g N/A
Starch 0.08g 0%
Sodium 2mg 7mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.127mg 0.159mg 0%
Threonine 0.281mg 0.555mg 0%
Isoleucine 0.357mg 0.813mg 0%
Leucine 0.71mg 1.483mg 0%
Lysine 0.228mg 0.612mg 0%
Methionine 0.183mg 0.122mg 0%
Phenylalanine 0.52mg 1.149mg 0%
Valine 0.415mg 0.937mg 0%
Histidine 0.23mg 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +305.5%
Contains more WaterWater +626.8%
Contains more ProteinProtein +102.9%
Contains more FatsFats +5563.3%
Contains more OtherOther +569.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -96.3%
Contains more Mono. FatMonounsaturated fat +37193.1%
Contains more Poly. FatPolyunsaturated fat +3196.1%

People also compare

Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter
Almond butter
Almond butter vs Almonds
Almonds
Almond butter
Almond butter vs Butter
Butter
Almond butter
Almond butter vs Peanut butter
Peanut butter

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.