Unsalted almonds vs Almond butter
In short
One serving each: 172 calories in unsalted almonds (1 oz, 28.4 g), 103 calories in almond butter (1 tablespoon, 16 g). Both get most of their calories from fat.
More in unsalted almonds: vitamin E (2.5×), copper, riboflavin (2.2×), total fat and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 5.8 g protein · 5.8 g carbs (1.3 g sugars) · 15.3 g fat
1 tablespoon (16 g) · 3.3 g protein · 3.4 g carbs (0.7 g sugars) · 8.4 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%
6.7 mg vs 2.7 mg
- Copper34% vs 17%
0.3 mg vs 0.16 mg
- Riboflavin (B2)25% vs 11%
0.33 mg vs 0.15 mg
- Total fat20% vs 11%
15.3 g vs 8.4 g
- Magnesium18% vs 10%
76.8 mg vs 42.6 mg
- Fiber11% vs 5%
3 g vs 1.5 g
- Protein12% vs 7%
5.8 g vs 3.3 g
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%
- Carbohydrates5.8 g · 3.4 g2%·1%
- Sodiumlimit0.85 mg · 37.1 mg<1%·2%
- Potassium196 mg · 119 mg4%·3%
- Calcium73.7 mg · 42.1 mg6%·3%
- Iron1 mg · 0.65 mg6%·4%
- Phosphorus130 mg · 80.6 mg10%·6%
- Zinc0.91 mg · 0.51 mg8%·5%
- Selenium0.54 µg · 0.13 µg1%·<1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0.85 µg · 0 µg1%·0%
- Thiamin (B1)0.021 mg · 0.015 mg2%·1%
- Niacin (B3)1 mg · 0.62 mg6%·4%
- Vitamin B60.037 mg · 0.013 mg2%·1%
- Folate15 µg · 6.7 µg4%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline14.3 mg · 8.3 mg3%·2%
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.