Almonds vs. Almond butter — In-Depth Nutrition Comparison
Compare
What are the main differences between almonds and almond butter?
- Almonds are richer in vitamin B2, vitamin B1, copper, vitamin E, and fiber, yet almond butter is richer in fats, calcium, and monounsaturated fat.
- Almonds' daily need coverage for vitamin B2 is 15% higher.
- Almonds have 5 times more vitamin B1 than almond butter. Almonds have 0.205mg of vitamin B1, while almond butter has 0.041mg.
We used Nuts, almonds and Nuts, almond butter, plain, without salt added types in this comparison.
Infographic
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +70.8% |
| Contains more CalciumCalcium | +29% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B2Vitamin B2 | +21.2% |
| Contains more Vitamin B3Vitamin B3 | +14.7% |
| Contains more Vitamin B5Vitamin B5 | +48.1% |
| Contains more Vitamin B6Vitamin B6 | +33% |
| Contains more FolateFolate | +20.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Omega-6 (Linoleic acid) | 12.32g | 72% | |
| Vitamin B2 | 1.138mg | 0.939mg | 15% |
| Vitamin B1 | 0.205mg | 0.041mg | 14% |
| Copper | 1.031mg | 0.934mg | 11% |
| Fats | 49.93g | 55.5g | 9% |
| Fiber | 12.5g | 10.3g | 9% |
| Vitamin E | 25.63mg | 24.21mg | 9% |
| Polyunsaturated fat | 12.329g | 13.613g | 9% |
| Calcium | 269mg | 347mg | 8% |
| Phosphorus | 481mg | 508mg | 4% |
| Iron | 3.71mg | 3.49mg | 3% |
| Selenium | 4.1µg | 2.4µg | 3% |
| Vitamin B3 | 3.618mg | 3.155mg | 3% |
| Vitamin B5 | 0.471mg | 0.318mg | 3% |
| Vitamin B6 | 0.137mg | 0.103mg | 3% |
| Calories | 579kcal | 614kcal | 2% |
| Magnesium | 270mg | 279mg | 2% |
| Zinc | 3.12mg | 3.29mg | 2% |
| Manganese | 2.179mg | 2.131mg | 2% |
| Folate | 44µg | 53µg | 2% |
| Saturated fat | 3.802g | 4.152g | 2% |
| Monounsaturated fat | 31.551g | 32.445g | 2% |
| Carbs | 21.55g | 18.82g | 1% |
| Protein | 21.15g | 20.96g | 0% |
| Protein per 100 calories | 3.7g | 3.4g | N/A |
| Calories per 10 g protein | 274kcal | 293kcal | N/A |
| Weight per 100 calories | 17g | 16g | N/A |
| Unsaturated / Saturated Fat ratio | 12 | 11 | N/A |
| Net carbs | 9.05g | 8.52g | N/A |
| Potassium | 733mg | 748mg | 0% |
| Sugar | 4.35g | 4.43g | N/A |
| Starch | 0.72g | 0.08g | 0% |
| Sodium | 1mg | 7mg | 0% |
| Trans fat | 0.015g | N/A | |
| Choline | 52.1mg | 52.1mg | 0% |
| Tryptophan | 0.211mg | 0.159mg | 0% |
| Threonine | 0.601mg | 0.555mg | 0% |
| Isoleucine | 0.751mg | 0.813mg | 0% |
| Leucine | 1.473mg | 1.483mg | 0% |
| Lysine | 0.568mg | 0.612mg | 0% |
| Methionine | 0.157mg | 0.122mg | 0% |
| Phenylalanine | 1.132mg | 1.149mg | 0% |
| Valine | 0.855mg | 0.937mg | 0% |
| Histidine | 0.539mg | 0.55mg | 0% |
| Fructose | 0.11g | 0g | 0% |
| Omega-3 (ALA) | 0.003g | 0% | |
| Omega-6 (Eicosadienoic acid) | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
| Contains more CarbsCarbs | +14.5% |
| Contains more WaterWater | +168.9% |
| Contains more FatsFats | +11.2% |
~equal in
Protein
~20.96g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
| Contains more Poly. FatPolyunsaturated fat | +10.4% |
~equal in
Saturated fat
~4.152g
~equal in
Monounsaturated fat
~32.445g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
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 StarchStarch | +800% |
| Contains more GlucoseGlucose | +750% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more MaltoseMaltose | +75% |
~equal in
Sucrose
~4.34g
~equal in
Lactose
~0g
