Almond Butter vs. Sweet Potatoes
Nutrition comparison of Almond Butter and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and sweet potatoes:
- Both sweet potatoes and almond butter are high in dietary fiber and potassium.
- Almond butter has more riboflavin, niacin and folate, however, sweet potato contains more pantothenic acid.
- Almond butter is an excellent source of Vitamin E, calcium, iron and protein.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and sweet potato has 86% less calories than almond butter - sweet potato has 86 calories per 100 grams and almond butter has 614 calories.
For macronutrient ratios, almond butter is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Sweet Potatoes | |
|---|---|---|
| Protein | 13% | 7% |
| Carbohydrates | 11% | 92% |
| Fat | 76% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and almond butter contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and almond butter has 18.8g of carbohydrates.
dietary fiber
Both sweet potatoes and almond butter are high in dietary fiber. Almond butter has 243% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and almond butter has 10.3g of dietary fiber.
sugar
Sweet potatoes and almond butter contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and almond butter has 6.3g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 12 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and almond butter has 21g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and sweet potato has 100% less saturated fat than almond butter - sweet potato has 0.02g of saturated fat per 100 grams and almond butter has 6.6g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than almond butter - sweet potato has 2.4mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than almond butter - sweet potato has 709ug of Vitamin A 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 92 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and almond butter has 24.2mg of Vitamin E.
Vitamin K
Sweet potatoes and almond butter contain similar amounts of Vitamin K - sweet potato has 1.8ug 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, sweet potato contains more pantothenic acid. Both almond butter and sweet potatoes contain significant amounts of thiamin and Vitamin B6.
| Almond Butter | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.041 MG | 0.078 MG |
| Riboflavin | 0.939 MG | 0.061 MG |
| Niacin | 3.155 MG | 0.557 MG |
| Pantothenic acid | 0.318 MG | 0.8 MG |
| Vitamin B6 | 0.103 MG | 0.209 MG |
| Folate | 53 UG | 11 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 10 times more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and almond butter has 347mg of calcium.
iron
Almond butter is an excellent source of iron and it has 472% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and almond butter has 3.5mg of iron.
potassium
Both sweet potatoes and almond butter are high in potassium. Almond butter has 122% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and almond butter has 748mg 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,
| Almond Butter | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 1 UG | 8509 UG |
| lutein + zeaxanthin | 1 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almond butter and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Almond Butter | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.001 G |
| Total | 0.007 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than sweet potato per 100 grams.
| Almond Butter | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 0.013 G |
| Total | 13.616 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Almond Butter g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or almond butter contain more calories in 100 grams?Almond butter is high in calories and sweet potato has 90% less calories than almond butter - sweet potato has 86 calories in 100g and almond butter has 614 calories.
Does sweet potatoes or almond butter have more carbohydrates?
By weight, sweet potatoes and almond butter contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and almond butter has 18.8g of carbohydrates.
Does sweet potatoes or almond butter contain more calcium?
Almond butter is a rich source of calcium and it has 10 times more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and almond butter has 347mg of calcium.
Does sweet potatoes or almond butter contain more iron?
Almond butter is an abundant source of iron and it has 470% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and almond butter has 3.5mg of iron.
Does sweet potatoes or almond butter contain more potassium?
Both sweet potatoes and almond butter are high in potassium. Almond butter has 120% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and almond butter has 748mg of potassium.