Unsalted almonds vs Lower sodium almond butter
In short
Gram for gram, there are 6% more calories in lower sodium almond butter than in unsalted almonds (645 vs 607 in 100 g). Both get most of their calories from fat.
More in unsalted almonds: vitamin E, 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
20.3 g protein · 20.4 g carbs (4.7 g sugars) · 54 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 E158% vs 111%
23.8 mg vs 16.7 mg
- Riboflavin (B2)89% vs 72%
1.2 mg vs 0.94 mg
- Copper118% vs 108%
1.1 mg vs 0.97 mg
- Phosphorus37% vs 41%
457 mg vs 507 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein20.3 g · 20.8 g41%·42%
- Total fat54 g · 53 g69%·68%
- Saturated fatlimit4.4 g · 4.3 g22%·21%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates20.4 g · 21.2 g7%·8%
- Fiber10.6 g · 9.7 g38%·35%
- Sodiumlimit3 mg · 1 mg<1%·<1%
- Potassium692 mg · 745 mg15%·16%
- Calcium260 mg · 264 mg20%·20%
- Iron3.6 mg · 4.1 mg20%·23%
- Magnesium271 mg · 268 mg65%·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)0.075 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%
- Choline50.5 mg · 52.1 mg9%·9%
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.