Salted almonds vs Lower sodium almond butter
In short
Gram for gram, there are 7% more calories in lower sodium almond butter than in salted almonds (645 vs 601 in 100 g). Both get most of their calories from fat.
More in salted almonds: vitamin E, sodium, riboflavin and copper. More in lower sodium almond butter: phosphorus. Everything else is within 4% of a day's needs.
Calories, and where they come from
20.1 g protein · 20.2 g carbs (4.7 g sugars) · 53.4 g fat
20.8 g protein · 21.2 g carbs (4.4 g sugars) · 53 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 E157% vs 111%
23.5 mg vs 16.7 mg
- Sodiumlimit17% vs <1%
386 mg vs 1 mg
- Riboflavin (B2)88% vs 72%
1.1 mg vs 0.94 mg
- Copper117% vs 108%
1.1 mg vs 0.97 mg
- Phosphorus36% vs 41%
452 mg vs 507 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein20.1 g · 20.8 g40%·42%
- Total fat53.4 g · 53 g69%·68%
- Saturated fatlimit4.3 g · 4.3 g22%·21%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates20.2 g · 21.2 g7%·8%
- Fiber10.5 g · 9.7 g38%·35%
- Potassium685 mg · 745 mg15%·16%
- Calcium258 mg · 264 mg20%·20%
- Iron3.6 mg · 4.1 mg20%·23%
- Magnesium268 mg · 268 mg64%·64%
- Zinc3.2 mg · 3.2 mg29%·29%
- Selenium1.9 µg · 0.8 µg3%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K3 µg · 0 µg3%·0%
- Thiamin (B1)0.074 mg · 0.095 mg6%·8%
- Niacin (B3)3.5 mg · 3.9 mg22%·24%
- Vitamin B60.13 mg · 0.084 mg8%·5%
- Folate53 µg · 42 µg13%·11%
- Vitamin B120 µg · 0 µg0%·0%
- Choline50 mg · 52.1 mg9%·9%
From USDA FoodData Central: Salted almonds (Survey (FNDDS) 2707487), 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.