Almond Butter vs. Almonds
Nutrition comparison of Almond Butter and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and almonds:
- Both almond butter and almonds are high in Vitamin E, calcium, calories, dietary fiber, iron, potassium and protein.
- Almond has more thiamin.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and almonds are high in calories. Almond butter has a little more calories (6%) than almond by weight - almond butter has 614 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almond butter is heavier in fat and similar to almonds for protein and carbs. Almond butter has a macronutrient ratio of 13:11:76 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Almonds | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 11% | 14% |
| Fat | 76% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter and almonds contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both almond butter and almonds are high in dietary fiber. Almond has 21% more dietary fiber than almond butter - almond butter has 10.3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Almond butter and almonds contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both almond butter and almonds are high in protein. Almond butter is very similar to almond butter for protein - almond butter has 21g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and almond has 42% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and almond butter are low in trans fat - almond has 0.02g of trans fat per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Almonds and almond butter contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Both almond butter and almonds are high in Vitamin E. Almond has a little more Vitamin E (6%) than almond butter by weight - almond butter has 24.2mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
The B Vitamins
Almond has more thiamin. Both almond butter and almonds contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Butter | Almonds | |
|---|---|---|
| Thiamin | 0.041 MG | 0.205 MG |
| Riboflavin | 0.939 MG | 1.138 MG |
| Niacin | 3.155 MG | 3.618 MG |
| Pantothenic acid | 0.318 MG | 0.471 MG |
| Vitamin B6 | 0.103 MG | 0.137 MG |
| Folate | 53 UG | 44 UG |
Minerals
calcium
Both almond butter and almonds are high in calcium. Almond butter has 29% more calcium than almond - almond butter has 347mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both almond butter and almonds are high in iron. Almond butter is very similar to almond butter for iron - almond butter has 3.5mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both almond butter and almonds are high in potassium. Almond butter is very similar to almond for potassium - almond butter has 748mg of potassium per 100 grams and almond has 733mg 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, both almond butter and almonds contain small amounts of beta-carotene and lutein + zeaxanthin.
| Almond Butter | Almonds | |
|---|---|---|
| beta-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 1 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almond butter and almonds contain small amounts of alpha linoleic acid (ALA).
| Almond Butter | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.003 G |
| Total | 0.007 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both almond butter and almonds contain significant amounts of linoleic acid.
| Almond Butter | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 13.605 G | 12.324 G |
| Total | 13.605 G | 12.326 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Almond Butter or Almonds .
Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Almonds (Nuts, almonds) .
Almond Butter g
()
|
Daily Values (%) |
Almonds 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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 almonds contain more calories in 100 grams?Both almond butter and almonds are high in calories. Almond butter has a little more calories ( 10%) than almond by weight - almond butter has 614 calories in 100g and almond has 579 calories.
Does almond butter or almonds contain more calcium?
Both almond butter and almonds are high in calcium. Almond butter has 30% more calcium than almond - almond butter has 347mg of calcium in 100 grams and almond has 269mg of calcium.
Does almond butter or almonds contain more iron?
Both almond butter and almonds are high in iron. Almond butter is very similar to almond butter for iron - almond butter has 3.5mg of iron in 100 grams and almond has 3.7mg of iron.
Does almond butter or almonds contain more potassium?
Both almond butter and almonds are high in potassium. Almond butter is very similar to almond for potassium - almond butter has 748mg of potassium in 100 grams and almond has 733mg of potassium.