Almond Butter vs. Chicken
Nutrition comparison of Almond Butter and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and chicken:
- Both almond butter and chicken are high in calories, potassium and protein.
- Almond butter has signficantly less cholesterol than chicken.
- Almond butter is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Chicken has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, almond butter contains more riboflavin and folate.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and chicken are high in calories. Almond butter has 225% more calories than chicken - almond butter has 614 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, almond butter is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Chicken | |
|---|---|---|
| Protein | 13% | 49% |
| Carbohydrates | 11% | ~ |
| Fat | 76% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than chicken - almond butter has 10.3g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both almond butter and chicken are high in protein. Chicken has 11% more protein than almond butter - almond butter has 21g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and chicken has 53% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and almond butter are low in trans fat - chicken has 0.09g of trans fat per 100 grams and almond butter does not contain significant amounts.
cholesterol
Almond butter has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Almond butter and chicken contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 61 times more Vitamin E than chicken - almond butter has 24.2mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Chicken and almond butter contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Chicken has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, almond butter contains more riboflavin and folate.
| Almond Butter | Chicken | |
|---|---|---|
| Thiamin | 0.041 MG | 0.121 MG |
| Riboflavin | 0.939 MG | 0.302 MG |
| Niacin | 3.155 MG | 7.107 MG |
| Pantothenic acid | 0.318 MG | 1.327 MG |
| Vitamin B6 | 0.103 MG | 0.538 MG |
| Folate | 53 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 42 times more calcium than chicken - almond butter has 347mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Almond butter is an excellent source of iron and it has 275% more iron than chicken - almond butter has 3.5mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both almond butter and chicken are high in potassium. Almond butter has a little more potassium (10%) than chicken by weight - almond butter has 748mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than almond butter per 100 grams.
| Almond Butter | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.007 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than chicken per 100 grams.
| Almond Butter | Chicken | |
|---|---|---|
| other omega 6 | ~ | 0.02 G |
| linoleic acid | 13.605 G | 1.818 G |
| Total | 13.605 G | 1.838 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 Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Almond Butter 250g
(
cup
)
|
Daily Values (%) |
Cooked Chicken 149g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 1535KCAL 77% |
|
446% | calories | 5% |
|
281KCAL 14% | |
| 47G 19% |
|
>999% | carbohydrates | 5% |
|
||
| 26G 103% |
|
>999% | dietary fiber | 5% |
|
||
| 16G | >999% | sugar | 5% | ||||
| 139G 217% |
|
769% | total fat | 5% |
|
16G 25% | |
| 16G 91% |
|
248% | saturated fat | 5% |
|
4.6G 26% | |
| 81G | >999% | monounsaturated fat | 5% | 7.3G | |||
| 34G | 997% | polyunsaturated fat | 5% | 3.1G | |||
| 5% | trans fat | >999% | 0.13G | ||||
| 5% | cholesterol | >999% | 159MG | ||||
| 568MG 38% |
|
407% | sodium | 5% |
|
112MG 7% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 0.75UG 0.1% |
|
>999% | Vitamin A | 5% |
|
||
| 868MG 87% |
|
>999% | calcium | 5% |
|
12MG 1% | |
| 8.7MG 49% |
|
521% | iron | 5% |
|
1.4MG 8% | |
| 698MG 225% |
|
>999% | magnesium | 5% |
|
42MG 13% | |
| 1870MG 81% |
|
86% | potassium | 5% |
|
1008MG 44% | |
| 0.1MG 9% |
|
5% | thiamin (Vit B1) | 80% |
|
0.18MG 16% | |
| 2.3MG 213% |
|
411% | riboflavin (Vit B2) | 5% |
|
0.45MG 41% | |
| 7.9MG 56% |
|
5% | niacin (Vit B3) | 39% |
|
11MG 76% | |
| 0.26MG 20% |
|
5% | Vitamin B6 | 208% |
|
0.8MG 62% | |
| 0.8MG 16% |
|
5% | pantothenic acid (Vit B5) | 150% |
|
2MG 40% | |
| 133UG 33% |
|
>999% | folate (Vit B9) | 5% |
|
3UG 1% | |
|
|
5% | Vitamin B12 | >999% |
|
0.76UG 32% | ||
| 61MG 404% |
|
>999% | Vitamin E | 5% |
|
0.58MG 4% | |
|
|
5% | Vitamin K | >999% |
|
3.1UG 4% | ||
| 52G 105% |
|
49% | protein | 5% |
|
35G 69% | |
| 130MG 31% |
|
48% | choline | 5% |
|
88MG 21% | |
| 2.3MG 195% |
|
>999% | copper | 5% |
|
0.09MG 8% | |
| 5.3MG 296% |
|
>999% | manganese | 5% |
|
0.02MG 1% | |
| 1270MG 181% |
|
265% | phosphorus | 5% |
|
348MG 50% | |
| 6UG 11% |
|
5% | selenium | 250% |
|
21UG 39% | |
| 8.2MG 103% |
|
183% | zinc | 5% |
|
2.9MG 36% | |
| 4.1G | 5% | Water | >999% | 97G | |||
| 0.2G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7). |
|||||||
FAQ
Does almond butter or chicken contain more calories in 100 grams?Both almond butter and chicken are high in calories. Almond butter has 230% more calories than chicken - almond butter has 614 calories in 100g and chicken has 189 calories.
Is almond butter or chicken better for protein?
Both almond butter and chicken are high in protein. Chicken has 10% more protein than almond butter - almond butter has 21g of protein per 100 grams and chicken has 23.3g of protein.
Does almond butter or chicken contain more calcium?
Almond butter is a rich source of calcium and it has 42 times more calcium than chicken - almond butter has 347mg of calcium in 100 grams and chicken has 8mg of calcium.
Does almond butter or chicken contain more iron?
Almond butter is an abundant source of iron and it has 280% more iron than chicken - almond butter has 3.5mg of iron in 100 grams and chicken has 0.93mg of iron.
Does almond butter or chicken contain more potassium?
Both almond butter and chicken are high in potassium. Almond butter has a little more potassium ( 10%) than chicken by weight - almond butter has 748mg of potassium in 100 grams and chicken has 677mg of potassium.