Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and whey protein powder:
Both almond butter and whey protein powder are high in calories. Almond butter has 74% more calories than whey protein powder - almond butter has 614 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, almond butter is much lighter in protein, heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Whey Protein Powder | |
|---|---|---|
| Protein | 13% | 89% |
| Carbohydrates | 11% | 7% |
| Fat | 76% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 67% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both almond butter and whey protein powder are high in dietary fiber. Almond butter has 232% more dietary fiber than whey protein powder - almond butter has 10.3g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Both almond butter and whey protein powder are high in protein. Whey protein powder has 273% more protein than almond butter - almond butter has 21g of protein per 100 grams and whey protein powder has 78.1g of protein.
Almond butter is high in saturated fat and whey protein powder has 88% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Almond butter has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Almond butter and whey protein powder contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Almond butter is an excellent source of Vitamin E and it has more Vitamin E than whey protein powder - almond butter has 24.2mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, almond butter contains more niacin and pantothenic acid. Both almond butter and whey protein powder contain significant amounts of folate.
| Almond Butter | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.041 MG | 0.609 MG |
| Riboflavin | 0.939 MG | 2.017 MG |
| Niacin | 3.155 MG | 1.136 MG |
| Pantothenic acid | 0.318 MG | ~ |
| Vitamin B6 | 0.103 MG | 0.607 MG |
| Folate | 53 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both almond butter and whey protein powder are high in calcium. Whey protein powder has 35% more calcium than almond butter - almond butter has 347mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Almond butter is an excellent source of iron and it has 209% more iron than whey protein powder - almond butter has 3.5mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both almond butter and whey protein powder are high in potassium. Almond butter has 50% more potassium than whey protein powder - almond butter has 748mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, whey protein powder has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.034 G |
| Total | 0.007 G | 0.034 G |
Comparing omega-6 fatty acids, almond butter has more linoleic acid than whey protein powder per 100 grams.
| Almond Butter | Whey Protein Powder | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 0.264 G |
| Total | 13.616 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Almond Butter g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||