Unsalted almonds vs Lower sodium almond butter
In short
For the same 100 calories you eat 16 g of unsalted almonds or 16 g of lower sodium almond butter. Both get most of their calories from fat.
More in unsalted almonds: vitamin E. Everything else is within 4% of a day's needs.
Calories, and where they come from
16.5 g · 3.3 g protein · 3.4 g carbs (0.78 g sugars) · 8.9 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 E3.9 mg · 2.6 mg26%17%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.3 g · 3.2 g7%·6%
- Total fat8.9 g · 8.2 g11%·11%
- Saturated fatlimit0.72 g · 0.66 g4%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.4 g · 3.3 g1%·1%
- Fiber1.7 g · 1.5 g6%·5%
- Sodiumlimit0.49 mg · 0.16 mg<1%·<1%
- Potassium114 mg · 116 mg2%·2%
- Calcium42.8 mg · 40.9 mg3%·3%
- Iron0.6 mg · 0.64 mg3%·4%
- Magnesium44.6 mg · 41.6 mg11%·10%
- Phosphorus75.3 mg · 78.6 mg6%·6%
- Zinc0.53 mg · 0.49 mg5%·4%
- Copper0.18 mg · 0.15 mg20%·17%
- Selenium0.31 µg · 0.12 µg1%·<1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0.49 µg · 0 µg<1%·0%
- Thiamin (B1)0.012 mg · 0.015 mg1%·1%
- Riboflavin (B2)0.19 mg · 0.15 mg15%·11%
- Niacin (B3)0.58 mg · 0.61 mg4%·4%
- Vitamin B60.022 mg · 0.013 mg1%·1%
- Folate8.7 µg · 6.5 µg2%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.3 mg · 8.1 mg2%·1%
From USDA FoodData Central: Unsalted almonds (Survey (FNDDS) 2707489), 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.