Almond Butter vs. Broccoli
Nutrition comparison of Almond Butter and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and broccoli:
- Both almond butter and broccoli are high in calcium, dietary fiber and potassium.
- Almond butter has more riboflavin and niacin.
- Almond butter is an excellent source of Vitamin E, iron and protein.
- Broccoli has 65% less carbohydrates than almond butter.
- Broccoli has 73% less sugar than almond butter.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and broccoli has 94% less calories than almond butter - almond butter has 614 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, almond butter is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Broccoli | |
|---|---|---|
| Protein | 13% | 28% |
| Carbohydrates | 11% | 65% |
| Fat | 76% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 65% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both almond butter and broccoli are high in dietary fiber. Almond butter has 296% more dietary fiber than broccoli - almond butter has 10.3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 73% less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 643% more protein than broccoli - almond butter has 21g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and broccoli has 98% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than almond butter - broccoli has 89.2mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than almond butter - broccoli has 31ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 30 times more Vitamin E than broccoli - almond butter has 24.2mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than almond butter - broccoli has 101.6ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin and niacin. Both almond butter and broccoli contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Almond Butter | Broccoli | |
|---|---|---|
| Thiamin | 0.041 MG | 0.071 MG |
| Riboflavin | 0.939 MG | 0.117 MG |
| Niacin | 3.155 MG | 0.639 MG |
| Pantothenic acid | 0.318 MG | 0.573 MG |
| Vitamin B6 | 0.103 MG | 0.175 MG |
| Folate | 53 UG | 63 UG |
Minerals
calcium
Both almond butter and broccoli are high in calcium. Almond butter has 638% more calcium than broccoli - almond butter has 347mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Almond butter is an excellent source of iron and it has 378% more iron than broccoli - almond butter has 3.5mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both almond butter and broccoli are high in potassium. Almond butter has 137% more potassium than broccoli - almond butter has 748mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almond Butter | Broccoli | |
|---|---|---|
| beta-carotene | 1 UG | 361 UG |
| lutein + zeaxanthin | 1 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.0215 G |
| Total | 0.007 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than broccoli per 100 grams.
| Almond Butter | Broccoli | |
|---|---|---|
| other omega 6 | 0.011 G | 0.006 G |
| linoleic acid | 13.605 G | 0.049 G |
| Total | 13.616 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Broccoli (Broccoli, raw) .
Almond Butter g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or broccoli contain more calories in 100 grams?Almond butter is high in calories and broccoli has 90% less calories than almond butter - almond butter has 614 calories in 100g and broccoli has 34 calories.
Does almond butter or broccoli have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than almond butter - almond butter has 18.8g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does almond butter or broccoli contain more calcium?
Both almond butter and broccoli are high in calcium. Almond butter has 640% more calcium than broccoli - almond butter has 347mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does almond butter or broccoli contain more iron?
Almond butter is an abundant source of iron and it has 380% more iron than broccoli - almond butter has 3.5mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does almond butter or broccoli contain more potassium?
Both almond butter and broccoli are high in potassium. Almond butter has 140% more potassium than broccoli - almond butter has 748mg of potassium in 100 grams and broccoli has 316mg of potassium.