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.
Detailed nutritional comparison of almond butter and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Almond Butter src
Image of Sweet Potatoes src

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 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 Sweet Potatoes .

Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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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.