Almonds vs Lower sodium almond butter
In short
One serving each: 170 calories in almonds (1 oz, 28.4 g), 103 calories in lower sodium almond butter (1 tablespoon, 16 g). Both get most of their calories from fat.
More in almonds: vitamin E (2.5×), copper, riboflavin (2.3×), magnesium and 4 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 5.9 g protein · 6 g carbs (1.4 g sugars) · 14.9 g fat
1 tablespoon (16 g) · 3.3 g protein · 3.4 g carbs (0.71 g sugars) · 8.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving 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 E45% vs 18%
6.8 mg vs 2.7 mg
- Copper35% vs 17%
0.31 mg vs 0.16 mg
- Riboflavin (B2)26% vs 12%
0.34 mg vs 0.15 mg
- Magnesium19% vs 10%
79.1 mg vs 42.9 mg
- Total fat19% vs 11%
14.9 g vs 8.5 g
- Fiber11% vs 6%
3.1 g vs 1.6 g
- Protein12% vs 7%
5.9 g vs 3.3 g
- Phosphorus11% vs 6%
134 mg vs 81.1 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Saturated fatlimit1.2 g · 0.68 g6%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates6 g · 3.4 g2%·1%
- Sodiumlimit0.85 mg · 0.16 mg<1%·<1%
- Potassium202 mg · 119 mg4%·3%
- Calcium76 mg · 42.2 mg6%·3%
- Iron1.1 mg · 0.66 mg6%·4%
- Zinc0.94 mg · 0.51 mg9%·5%
- Selenium0.57 µg · 0.13 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)0.022 mg · 0.015 mg2%·1%
- Niacin (B3)1 mg · 0.63 mg6%·4%
- Vitamin B60.039 mg · 0.013 mg2%·1%
- Folate15.6 µg · 6.7 µg4%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline14.8 mg · 8.3 mg3%·2%
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.