Cheese vs. Almond Butter
Nutrition comparison of 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
cheese
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and almond butter:
- Both almond butter and cheese are high in calcium, calories, protein and saturated fat.
- Almond butter has more riboflavin, niacin and folate, however, cheese contains more Vitamin B12.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Cheese has 143.7 times less carbohydrates than almond butter.
- Cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) 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 cheese are high in calories. Almond butter has 60% more calories than cheese - almond butter has 614 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, lighter in carbs and similar to almond butter for fat. Cheese has a macronutrient ratio of 25:0:75 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Almond Butter | |
|---|---|---|
| Protein | 25% | 13% |
| Carbohydrates | ~ | 11% |
| Fat | 75% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 143.7 times less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than cheese - almond butter has 10.3g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both almond butter and cheese are high in protein. Cheese has 12% more protein than almond butter - almond butter has 21g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Both almond butter and cheese are high in saturated fat. Cheese has 145% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Almond butter has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than almond butter - cheese has 174ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than almond butter - cheese has 21iu 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 95 times more Vitamin E than cheese - almond butter has 24.2mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Cheese and almond butter contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, niacin and folate, however, cheese contains more Vitamin B12. Both cheese and almond butter contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cheese | Almond Butter | |
|---|---|---|
| Thiamin | 0.023 MG | 0.041 MG |
| Riboflavin | 0.318 MG | 0.939 MG |
| Niacin | 0.114 MG | 3.155 MG |
| Pantothenic acid | 0.249 MG | 0.318 MG |
| Vitamin B6 | 0.061 MG | 0.103 MG |
| Folate | 13 UG | 53 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both almond butter and cheese are high in calcium. Cheese has 90% more calcium than almond butter - almond butter has 347mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Almond butter is an excellent source of iron and it has 492% more iron than cheese - almond butter has 3.5mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 780% more potassium than cheese - almond butter has 748mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Cheese | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.007 G |
| Total | 0.332 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than cheese per 100 grams.
| Cheese | Almond Butter | |
|---|---|---|
| linoleic acid | 0.532 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Cheese g
()
|
Daily Values (%) |
Almond Butter 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 cheese contain more calories in 100 grams?Both almond butter and cheese are high in calories. Almond butter has 60% more calories than cheese - almond butter has 614 calories in 100g and cheese has 384 calories.
Does almond butter or cheese contain more calcium?
Both almond butter and cheese are high in calcium. Cheese has 90% more calcium than almond butter - almond butter has 347mg of calcium in 100 grams and cheese has 659mg of calcium.
Does almond butter or cheese contain more iron?
Almond butter is an abundant source of iron and it has 490% more iron than cheese - almond butter has 3.5mg of iron in 100 grams and cheese has 0.59mg of iron.
Does almond butter or cheese contain more potassium?
Almond butter is a rich source of potassium and it has 780% more potassium than cheese - almond butter has 748mg of potassium in 100 grams and cheese has 85mg of potassium.