Unsalted almonds vs Lower sodium almond butter

Unsalted almondsLower sodium almond butter
Same weightSame caloriesOne serving

In short

One serving each: 172 calories in unsalted 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 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

Unsalted almonds172 cal

1 oz (28.4 g) · 5.8 g protein · 5.8 g carbs (1.3 g sugars) · 15.3 g fat

Lower sodium almond butter103 cal

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

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Vitamin E6.7 mg · 2.7 mg
    45%18%
  • Copper0.3 mg · 0.16 mg
    34%17%
  • Riboflavin (B2)0.33 mg · 0.15 mg
    25%12%
  • Total fat15.3 g · 8.5 g
    20%11%
  • Magnesium76.8 mg · 42.9 mg
    18%10%
  • Fiber3 g · 1.6 g
    11%6%
  • Protein5.8 g · 3.3 g
    12%7%

Show as: bars · dots

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 · 0.16 mg<1%·<1%
  • Potassium196 mg · 119 mg4%·3%
  • Calcium73.7 mg · 42.2 mg6%·3%
  • Iron1 mg · 0.66 mg6%·4%
  • Phosphorus130 mg · 81.1 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 · 0.63 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), 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.

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