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  6. White chocolate vs. Almond butter

White chocolate vs. Almond butter — In-Depth Nutrition Comparison

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Important differences between white chocolate and almond butter

  • White chocolate has more vitamin B12; however, almond butter has more vitamin E, copper, manganese, magnesium, vitamin B2, phosphorus, iron, and fiber.
  • Almond butter's daily need coverage for vitamin E is 155% more.
  • Almond butter is lower in saturated fat.

The food varieties used in the comparison are Candies, white chocolate and Nuts, almond butter, plain, without salt added.

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 +87.5%
Contains more MagnesiumMagnesium +2225%
Contains more CalciumCalcium +74.4%
Contains more PotassiumPotassium +161.5%
Contains more IronIron +1354.2%
Contains more CopperCopper +1456.7%
Contains more ZincZinc +344.6%
Contains more PhosphorusPhosphorus +188.6%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +26537.5%

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.
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 +53.7%
Contains more Vitamin B5Vitamin B5 +91.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +2421.9%
Contains more Vitamin B2Vitamin B2 +233%
Contains more Vitamin B3Vitamin B3 +323.5%
Contains more Vitamin B6Vitamin B6 +83.9%
Contains more FolateFolate +657.1%
Contains more CholineCholine +76.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient White chocolate Almond butter DV% diff.
Vitamin E 0.96mg 24.21mg 155%
Copper 0.06mg 0.934mg 97%
Manganese 0.008mg 2.131mg 92%
Polyunsaturated fat 1.013g 13.613g 84%
Saturated fat 19.412g 4.152g 69%
Magnesium 12mg 279mg 64%
Monounsaturated fat 9.097g 32.445g 58%
Vitamin B2 0.282mg 0.939mg 51%
Phosphorus 176mg 508mg 47%
Iron 0.24mg 3.49mg 41%
Fiber 0.2g 10.3g 40%
Fats 32.09g 55.5g 36%
Protein 5.87g 20.96g 30%
Vitamin B12 0.56µg 0µg 23%
Zinc 0.74mg 3.29mg 23%
Vitamin B3 0.745mg 3.155mg 15%
Calcium 199mg 347mg 15%
Potassium 286mg 748mg 14%
Carbs 59.24g 18.82g 13%
Folate 7µg 53µg 12%
Vitamin K 9.1µg 0µg 8%
Cholesterol 21mg 0mg 7%
Vitamin B5 0.608mg 0.318mg 6%
Choline 29.5mg 52.1mg 4%
Calories 539kcal 614kcal 4%
Selenium 4.5µg 2.4µg 4%
Vitamin B6 0.056mg 0.103mg 4%
Sodium 90mg 7mg 4%
Vitamin B1 0.063mg 0.041mg 2%
Vitamin A 9µg 0µg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 59.04g 8.52g N/A
Sugar 59g 4.43g N/A
Starch 0.08g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 +214.8%
Contains more ProteinProtein +257.1%
Contains more FatsFats +73%
Contains more WaterWater +26.2%
Contains more OtherOther +105.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 -78.6%
Contains more Mono. FatMonounsaturated fat +256.7%
Contains more Poly. FatPolyunsaturated fat +1243.8%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.