Unsalted almonds vs Almond butter
In short
Gram for gram, there are 6% more calories in almond butter than in unsalted almonds (641 vs 607 in 100 g). Both get most of their calories from fat.
More in unsalted almonds: vitamin E, riboflavin and copper. More in almond butter: sodium. Everything else is within 4% of a day's needs.
Calories, and where they come from
20.3 g protein · 20.4 g carbs (4.7 g sugars) · 54 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
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Vitamin E23.8 mg · 16.6 mg158%110%
- Riboflavin (B2)1.2 mg · 0.93 mg89%72%
- Copper1.1 mg · 0.97 mg118%108%
- Sodiumlimit3 mg · 232 mg<1%10%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein20.3 g · 20.7 g41%·41%
- Total fat54 g · 52.7 g69%·68%
- Saturated fatlimit4.4 g · 4.2 g22%·21%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates20.4 g · 21.1 g7%·8%
- Fiber10.6 g · 9.6 g38%·34%
- Potassium692 mg · 741 mg15%·16%
- Calcium260 mg · 263 mg20%·20%
- Iron3.6 mg · 4.1 mg20%·23%
- Magnesium271 mg · 266 mg65%·63%
- Phosphorus457 mg · 504 mg37%·40%
- 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)0.075 mg · 0.094 mg6%·8%
- Niacin (B3)3.5 mg · 3.9 mg22%·24%
- Vitamin B60.13 mg · 0.083 mg8%·5%
- Folate53 µg · 42 µg13%·11%
- Vitamin B120 µg · 0 µg0%·0%
- Choline50.5 mg · 51.8 mg9%·9%
From USDA FoodData Central: Unsalted almonds (Survey (FNDDS) 2707489), 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.