Almonds vs Lower sodium almond butter
In short
For the same 100 calories you eat 17 g of almonds or 16 g of lower sodium almond butter. Both get most of their calories from fat.
More in almonds: vitamin E and riboflavin. Everything else is within 4% of a day's needs.
Calories, and where they come from
16.7 g · 3.5 g protein · 3.5 g carbs (0.81 g sugars) · 8.8 g fat
15.5 g · 3.2 g protein · 3.3 g carbs (0.69 g sugars) · 8.2 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Vitamin E4 mg · 2.6 mg27%17%
- Riboflavin (B2)0.2 mg · 0.15 mg15%11%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 3.2 g7%·6%
- Total fat8.8 g · 8.2 g11%·11%
- Saturated fatlimit0.68 g · 0.66 g3%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 3.3 g1%·1%
- Fiber1.8 g · 1.5 g7%·5%
- Sodiumlimit0.5 mg · 0.16 mg<1%·<1%
- Potassium119 mg · 116 mg3%·2%
- Calcium44.8 mg · 40.9 mg3%·3%
- Iron0.62 mg · 0.64 mg3%·4%
- Magnesium46.7 mg · 41.6 mg11%·10%
- Phosphorus78.8 mg · 78.6 mg6%·6%
- Zinc0.55 mg · 0.49 mg5%·4%
- Copper0.18 mg · 0.15 mg20%·17%
- Selenium0.33 µg · 0.12 µg1%·<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)0.013 mg · 0.015 mg1%·1%
- Niacin (B3)0.61 mg · 0.61 mg4%·4%
- Vitamin B60.023 mg · 0.013 mg1%·1%
- Folate9.2 µg · 6.5 µg2%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.7 mg · 8.1 mg2%·1%
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Lower sodium almond butter (Survey (FNDDS) 2707534). 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.