Almond Butter vs Almonds
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Almond Butter leads in 3 micronutrients, including Folate, Calcium, Sodium.
- Almonds leads in 9 micronutrients, including Thiamin (B1), Vitamin B6, Selenium.
Per 100 calories
| Nutrient | Almond Butter | Almonds |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.42 g | 3.5 g |
| Carbs | 3.06 g | 3.21 g |
| Fat | 9.04 g | 8.94 g |
| Vitamins | ||
| Thiamin (B1) | 0.007 mg | 0.014 mg |
| Riboflavin (B2) | 0.153 mg | 0.164 mg |
| Niacin (B3) | 0.515 mg | 0.606 mg |
| Pantothenic Acid (B5) | 0.052 mg | 0.046 mg |
| Vitamin B6 | 0.017 mg | 0.021 mg |
| Folate | 8.63 µg | 6.8 µg |
| Choline | 8.49 mg | 8.65 mg |
| Vitamin E | 3.94 mg | 4.14 mg |
| Minerals | ||
| Calcium | 56.5 mg | 46.4 mg |
| Iron | 0.568 mg | 0.615 mg |
| Magnesium | 45.4 mg | 45.9 mg |
| Phosphorus | 82.7 mg | 77.8 mg |
| Potassium | 122 mg | 117 mg |
| Sodium | 1.14 mg | 0.332 mg |
| Zinc | 0.536 mg | 0.529 mg |
| Copper | 0.152 mg | 0.171 mg |
| Manganese | 0.347 mg | 0.389 mg |
| Selenium | 0.391 µg | 0.506 µg |
| Carbohydrates | ||
| Fiber | 1.68 g | 1.78 g |
| Sugar | 0.721 g | 0.781 g |
| Starch | 0.013 g | 0.107 g |
| Fructose | 0 g | 0.001 g |
| Fats | ||
| Polyunsaturated Fat | 2.21 g | 2.2 g |
| Monounsaturated Fat | 5.28 g | 5.63 g |
| Saturated Fat | 0.676 g | 0.689 g |
| Trans Fat | 0 g | 0.001 g |
| Omega-3 (ALA) | 0 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 2.21 g | 2.19 g |
| Amino Acids | ||
| Histidine | 0.09 g | 0.093 g |
| Isoleucine | 0.132 g | 0.119 g |
| Leucine | 0.241 g | 0.243 g |
| Lysine | 0.1 g | 0.096 g |
| Methionine | 0.02 g | 0.029 g |
| Cystine | 0.039 g | 0.041 g |
| Phenylalanine | 0.187 g | 0.188 g |
| Tyrosine | 0.097 g | 0.081 g |
| Threonine | 0.09 g | 0.106 g |
| Tryptophan | 0.026 g | 0.033 g |
| Valine | 0.153 g | 0.137 g |
| Arginine | 0.388 g | 0.407 g |
| Alanine | 0.161 g | 0.165 g |
| Serine | 0.391 g | 0.444 g |
| Proline | 0.963 g | 0.939 g |
| Glycine | 0.239 g | 0.24 g |
| Aspartic Acid | 0.149 g | 0.16 g |
| Glutamic Acid | 0.151 g | 0.158 g |
Per 100 grams
| Nutrient | Almond Butter | Almonds |
|---|---|---|
| Calories | 614 kcal | 603 kcal |
| Protein | 21 g | 21.1 g |
| Carbs | 18.8 g | 19.4 g |
| Fat | 55.5 g | 53.9 g |
| Vitamins | ||
| Thiamin (B1) | 0.041 mg | 0.084 mg |
| Riboflavin (B2) | 0.939 mg | 0.99 mg |
| Niacin (B3) | 3.16 mg | 3.65 mg |
| Pantothenic Acid (B5) | 0.318 mg | 0.275 mg |
| Vitamin B6 | 0.103 mg | 0.127 mg |
| Folate | 53 µg | 41 µg |
| Choline | 52.1 mg | 52.1 mg |
| Vitamin E | 24.2 mg | 25 mg |
| Minerals | ||
| Calcium | 347 mg | 280 mg |
| Iron | 3.49 mg | 3.71 mg |
| Magnesium | 279 mg | 277 mg |
| Phosphorus | 508 mg | 469 mg |
| Potassium | 748 mg | 706 mg |
| Sodium | 7 mg | 2 mg |
| Zinc | 3.29 mg | 3.19 mg |
| Copper | 0.934 mg | 1.03 mg |
| Manganese | 2.13 mg | 2.35 mg |
| Selenium | 2.4 µg | 3.05 µg |
| Carbohydrates | ||
| Fiber | 10.3 g | 10.7 g |
| Sugar | 4.43 g | 4.71 g |
| Starch | 0.08 g | 0.645 g |
| Fructose | 0 g | 0.005 g |
| Fats | ||
| Polyunsaturated Fat | 13.6 g | 13.3 g |
| Monounsaturated Fat | 32.4 g | 34 g |
| Saturated Fat | 4.15 g | 4.15 g |
| Trans Fat | 0 g | 0.007 g |
| Omega-3 (ALA) | 0 g | 0.006 g |
| Omega-6 (Linoleic Acid) | 13.6 g | 13.2 g |
| Amino Acids | ||
| Histidine | 0.55 g | 0.563 g |
| Isoleucine | 0.813 g | 0.718 g |
| Leucine | 1.48 g | 1.47 g |
| Lysine | 0.612 g | 0.581 g |
| Methionine | 0.122 g | 0.172 g |
| Cystine | 0.242 g | 0.248 g |
| Phenylalanine | 1.15 g | 1.14 g |
| Tyrosine | 0.595 g | 0.488 g |
| Threonine | 0.555 g | 0.636 g |
| Tryptophan | 0.159 g | 0.201 g |
| Valine | 0.937 g | 0.823 g |
| Arginine | 2.38 g | 2.45 g |
| Alanine | 0.99 g | 0.995 g |
| Serine | 2.4 g | 2.68 g |
| Proline | 5.91 g | 5.66 g |
| Glycine | 1.47 g | 1.45 g |
| Aspartic Acid | 0.915 g | 0.964 g |
| Glutamic Acid | 0.926 g | 0.952 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Almond Butter and Almonds, including preparation variants and research-cited compound levels, or compare any two foods.