Cheddar Cheese vs. Almond Butter
Nutrition comparison of Cheddar Cheese and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and almond butter:
- Both almond butter and cheddar cheese are high in calcium, calories, protein and saturated fat.
- Almond butter has more riboflavin and niacin, however, cheddar cheese contains more Vitamin B12.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Cheddar cheese has 12 times less sugar than almond butter.
- Cheddar cheese has 4.5 times less carbohydrates than almond butter.
- Cheddar cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and cheddar cheese are high in calories. Almond butter has 52% more calories than cheddar cheese - almond butter has 614 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, lighter in carbs and similar to almond butter for fat. Cheddar cheese has a macronutrient ratio of 23:3:74 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Almond Butter | |
|---|---|---|
| Protein | 23% | 13% |
| Carbohydrates | 3% | 11% |
| Fat | 74% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has 4.5 times less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - almond butter has 10.3g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese has 12 times less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both almond butter and cheddar cheese are high in protein. Cheddar cheese has a little more protein (9%) than almond butter by weight - almond butter has 21g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Both almond butter and cheddar cheese are high in saturated fat. Cheddar cheese has 188% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Almond butter has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than almond butter - cheddar cheese has 337ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than almond butter - cheddar cheese has 24iu of Vitamin D 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 33 times more Vitamin E than cheddar cheese - almond butter has 24.2mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Cheddar cheese and almond butter contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin and niacin, however, cheddar cheese contains more Vitamin B12. Both cheddar cheese and almond butter contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Cheddar Cheese | Almond Butter | |
|---|---|---|
| Thiamin | 0.029 MG | 0.041 MG |
| Riboflavin | 0.428 MG | 0.939 MG |
| Niacin | 0.059 MG | 3.155 MG |
| Pantothenic acid | 0.41 MG | 0.318 MG |
| Vitamin B6 | 0.066 MG | 0.103 MG |
| Folate | 27 UG | 53 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both almond butter and cheddar cheese are high in calcium. Cheddar cheese has 105% more calcium than almond butter - almond butter has 347mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Almond butter is an excellent source of iron and it has 23 times more iron than cheddar cheese - almond butter has 3.5mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 884% more potassium than cheddar cheese - almond butter has 748mg of potassium per 100 grams and cheddar cheese has 76mg 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,
| Cheddar Cheese | Almond Butter | |
|---|---|---|
| beta-carotene | 85 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than almond butter per 100 grams.
| Cheddar Cheese | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.007 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Almond Butter | |
|---|---|---|
| other omega 6 | 0.048 G | 0.011 G |
| linoleic acid | 1.171 G | 13.605 G |
| Total | 1.219 G | 13.616 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: Cheddar Cheese (Cheese, cheddar) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Cheddar Cheese g
()
|
Daily Values (%) |
Almond Butter g
()
|
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|---|---|---|---|---|---|---|---|
| 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 cheddar cheese contain more calories in 100 grams?Both almond butter and cheddar cheese are high in calories. Almond butter has 50% more calories than cheddar cheese - almond butter has 614 calories in 100g and cheddar cheese has 403 calories.
Does almond butter or cheddar cheese contain more calcium?
Both almond butter and cheddar cheese are high in calcium. Cheddar cheese has 110% more calcium than almond butter - almond butter has 347mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does almond butter or cheddar cheese contain more iron?
Almond butter is an abundant source of iron and it has 23 times more iron than cheddar cheese - almond butter has 3.5mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.
Does almond butter or cheddar cheese contain more potassium?
Almond butter is a rich source of potassium and it has 880% more potassium than cheddar cheese - almond butter has 748mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.