Oats vs. Almond Butter
Nutrition comparison of Oats and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and almond butter:
- Both almond butter and oats are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond butter is an excellent source of Vitamin E.
- Oat has more thiamin and pantothenic acid, however, almond butter contains more riboflavin and niacin.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) 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 oats are high in calories. Almond butter has 58% more calories than oat - almond butter has 614 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to almond butter per calorie. Oats has a macronutrient ratio of 17:67:16 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Almond Butter | |
|---|---|---|
| Protein | 17% | 13% |
| Carbohydrates | 67% | 11% |
| Fat | 16% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and almond butter has 72% less carbohydrates than oat - almond butter has 18.8g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both almond butter and oats are high in dietary fiber. Almond butter is very similar to almond butter for dietary fiber - almond butter has 10.3g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both almond butter and oats are high in protein. Almond butter has 24% more protein than oat - almond butter has 21g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and oat has 81% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin A
Almond butter and oats contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has more Vitamin E than oat - almond butter has 24.2mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, almond butter contains more riboflavin and niacin. Both oats and almond butter contain significant amounts of Vitamin B6 and folate.
| Oats | Almond Butter | |
|---|---|---|
| Thiamin | 0.763 MG | 0.041 MG |
| Riboflavin | 0.139 MG | 0.939 MG |
| Niacin | 0.961 MG | 3.155 MG |
| Pantothenic acid | 1.349 MG | 0.318 MG |
| Vitamin B6 | 0.119 MG | 0.103 MG |
| Folate | 56 UG | 53 UG |
Minerals
calcium
Both almond butter and oats are high in calcium. Almond butter has 543% more calcium than oat - almond butter has 347mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both almond butter and oats are high in iron. Oat has 35% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both almond butter and oats are high in potassium. Almond butter has 74% more potassium than oat - almond butter has 748mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Oats | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.007 G |
| Total | 0.111 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than oat per 100 grams.
| Oats | Almond Butter | |
|---|---|---|
| linoleic acid | 2.424 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 2.424 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 Oats or Almond Butter .
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Oats 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 % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or oats contain more calories in 100 grams?Both almond butter and oats are high in calories. Almond butter has 60% more calories than oat - almond butter has 614 calories in 100g and oat has 389 calories.
Does almond butter or oats have more carbohydrates?
By weight, oat is high in carbohydrates and almond butter has 70% fewer carbohydrates than oat - almond butter has 18.8g of carbs for 100g and oat has 66.3g of carbohydrates.
Does almond butter or oats contain more calcium?
Both almond butter and oats are high in calcium. Almond butter has 540% more calcium than oat - almond butter has 347mg of calcium in 100 grams and oat has 54mg of calcium.
Does almond butter or oats contain more iron?
Both almond butter and oats are high in iron. Oat has 40% more iron than almond butter - almond butter has 3.5mg of iron in 100 grams and oat has 4.7mg of iron.
Does almond butter or oats contain more potassium?
Both almond butter and oats are high in potassium. Almond butter has 70% more potassium than oat - almond butter has 748mg of potassium in 100 grams and oat has 429mg of potassium.