Egg vs. Almond Butter
Nutrition comparison of Egg and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and almond butter:
- Both almond butter and egg are high in calcium, calories and protein.
- Almond butter has more riboflavin and niacin, however, egg contains more pantothenic acid and Vitamin B12.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Egg has 15.9 times less sugar than almond butter.
- Egg has 25.1 times less carbohydrates than almond butter.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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 egg are high in calories. Almond butter has 329% more calories than egg - almond butter has 614 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to almond butter per calorie. Egg has a macronutrient ratio of 36:2:62 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Almond Butter | |
|---|---|---|
| Protein | 36% | 13% |
| Carbohydrates | 2% | 11% |
| Fat | 62% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 25.1 times less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than egg - almond butter has 10.3g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 15.9 times less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both almond butter and egg are high in protein. Almond butter has 67% more protein than egg - almond butter has 21g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and egg has 52% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and almond butter are low in trans fat - egg has 0.04g of trans fat per 100 grams and almond butter does not contain significant amounts.
cholesterol
Egg is high in cholesterol and almond butter has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than almond butter - egg has 160ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than almond butter - egg has 82iu 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 22 times more Vitamin E than egg - almond butter has 24.2mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Egg and almond butter contain similar amounts of Vitamin K - egg has 0.3ug 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, egg contains more pantothenic acid and Vitamin B12. Both egg and almond butter contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg | Almond Butter | |
|---|---|---|
| Thiamin | 0.04 MG | 0.041 MG |
| Riboflavin | 0.457 MG | 0.939 MG |
| Niacin | 0.075 MG | 3.155 MG |
| Pantothenic acid | 1.533 MG | 0.318 MG |
| Vitamin B6 | 0.17 MG | 0.103 MG |
| Folate | 47 UG | 53 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both almond butter and egg are high in calcium. Almond butter has 520% more calcium than egg - almond butter has 347mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Almond butter is an excellent source of iron and it has 99% more iron than egg - almond butter has 3.5mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 442% more potassium than egg - almond butter has 748mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than almond butter per 100 grams.
| Egg | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.007 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than egg per 100 grams.
| Egg | Almond Butter | |
|---|---|---|
| other omega 6 | 0.003 G | 0.011 G |
| linoleic acid | 1.555 G | 13.605 G |
| Total | 1.558 G | 13.616 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 Egg or Almond Butter .
Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Egg 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 % |
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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 egg contain more calories in 100 grams?Both almond butter and egg are high in calories. Almond butter has 330% more calories than egg - almond butter has 614 calories in 100g and egg has 143 calories.
Is almond butter or egg better for protein?
Both almond butter and egg are high in protein. Almond butter has 70% more protein than egg - almond butter has 21g of protein per 100 grams and egg has 12.6g of protein.
Does almond butter or egg contain more calcium?
Both almond butter and egg are high in calcium. Almond butter has 520% more calcium than egg - almond butter has 347mg of calcium in 100 grams and egg has 56mg of calcium.
Does almond butter or egg contain more iron?
Almond butter is an abundant source of iron and it has 100% more iron than egg - almond butter has 3.5mg of iron in 100 grams and egg has 1.8mg of iron.
Does almond butter or egg contain more potassium?
Almond butter is a rich source of potassium and it has 440% more potassium than egg - almond butter has 748mg of potassium in 100 grams and egg has 138mg of potassium.