Almonds vs Almond butter
In short
Gram for gram, there are 7% more calories in almond butter than in almonds (641 vs 598 in 100 g). Both get most of their calories from fat.
More in almonds: vitamin E, riboflavin, copper and fiber. More in almond butter: sodium. Everything else is within 4% of a day's needs.
Calories, and where they come from
21 g protein · 21 g carbs (4.9 g sugars) · 52.5 g fat
20.7 g protein · 21.1 g carbs (4.4 g sugars) · 52.7 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin E159% vs 110%
23.9 mg vs 16.6 mg
- Riboflavin (B2)92% vs 72%
1.2 mg vs 0.93 mg
- Copper122% vs 108%
1.1 mg vs 0.97 mg
- Sodiumlimit<1% vs 10%
3 mg vs 232 mg
- Fiber39% vs 34%
10.9 g vs 9.6 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein21 g · 20.7 g42%·41%
- Total fat52.5 g · 52.7 g67%·68%
- Saturated fatlimit4.1 g · 4.2 g20%·21%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21 g · 21.1 g8%·8%
- Potassium713 mg · 741 mg15%·16%
- Calcium268 mg · 263 mg21%·20%
- Iron3.7 mg · 4.1 mg21%·23%
- Magnesium279 mg · 266 mg66%·63%
- Phosphorus471 mg · 504 mg38%·40%
- Zinc3.3 mg · 3.2 mg30%·29%
- Selenium2 µg · 0.8 µg4%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.077 mg · 0.094 mg6%·8%
- Niacin (B3)3.6 mg · 3.9 mg23%·24%
- Vitamin B60.14 mg · 0.083 mg8%·5%
- Folate55 µg · 42 µg14%·11%
- Vitamin B120 µg · 0 µg0%·0%
- Choline52.1 mg · 51.8 mg9%·9%
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Almond butter (Survey (FNDDS) 2707533). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.