Almond Butter vs Beechnuts
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Almond Butter has more protein per 100 calories: 3.42 g against 1.08 g.
- Almond Butter leads in 32 micronutrients, including Riboflavin (B2), Niacin (B3), Choline.
- Beechnuts leads in 11 micronutrients, including Thiamin (B1), Pantothenic Acid (B5), Vitamin B6.
Per 100 calories
| Nutrient | Almond Butter | Beechnuts |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.42 g | 1.08 g |
| Carbs | 3.06 g | 5.82 g |
| Fat | 9.04 g | 8.68 g |
| Vitamins | ||
| Thiamin (B1) | 0.007 mg | 0.053 mg |
| Riboflavin (B2) | 0.153 mg | 0.064 mg |
| Niacin (B3) | 0.515 mg | 0.152 mg |
| Pantothenic Acid (B5) | 0.052 mg | 0.161 mg |
| Vitamin B6 | 0.017 mg | 0.119 mg |
| Folate | 8.63 µg | 19.6 µg |
| Choline | 8.49 mg | 0 mg |
| Vitamin C | 0 mg | 2.69 mg |
| Vitamin E | 3.94 mg | 0 mg |
| Minerals | ||
| Calcium | 56.5 mg | 0.174 mg |
| Iron | 0.568 mg | 0.427 mg |
| Magnesium | 45.4 mg | 0 mg |
| Phosphorus | 82.7 mg | 0 mg |
| Potassium | 122 mg | 177 mg |
| Sodium | 1.14 mg | 6.6 mg |
| Zinc | 0.536 mg | 0.062 mg |
| Copper | 0.152 mg | 0.116 mg |
| Manganese | 0.347 mg | 0.233 mg |
| Selenium | 0.391 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 1.68 g | 0 g |
| Sugar | 0.721 g | 0 g |
| Starch | 0.013 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 2.21 g | 3.49 g |
| Monounsaturated Fat | 5.28 g | 3.8 g |
| Saturated Fat | 0.676 g | 0.993 g |
| Omega-6 (Linoleic Acid) | 2.21 g | 3.19 g |
| Amino Acids | ||
| Histidine | 0.09 g | 0.03 g |
| Isoleucine | 0.132 g | 0.043 g |
| Leucine | 0.241 g | 0.064 g |
| Lysine | 0.1 g | 0.064 g |
| Methionine | 0.02 g | 0.025 g |
| Cystine | 0.039 g | 0.034 g |
| Phenylalanine | 0.187 g | 0.045 g |
| Tyrosine | 0.097 g | 0.03 g |
| Threonine | 0.09 g | 0.038 g |
| Tryptophan | 0.026 g | 0.012 g |
| Valine | 0.153 g | 0.06 g |
| Arginine | 0.388 g | 0.077 g |
| Alanine | 0.161 g | 0.072 g |
| Serine | 0.391 g | 0.186 g |
| Proline | 0.963 g | 0.139 g |
| Glycine | 0.239 g | 0.055 g |
| Aspartic Acid | 0.149 g | 0.057 g |
| Glutamic Acid | 0.151 g | 0.054 g |
Per 100 grams
| Nutrient | Almond Butter | Beechnuts |
|---|---|---|
| Calories | 614 kcal | 576 kcal |
| Protein | 21 g | 6.2 g |
| Carbs | 18.8 g | 33.5 g |
| Fat | 55.5 g | 50 g |
| Vitamins | ||
| Thiamin (B1) | 0.041 mg | 0.304 mg |
| Riboflavin (B2) | 0.939 mg | 0.371 mg |
| Niacin (B3) | 3.16 mg | 0.877 mg |
| Pantothenic Acid (B5) | 0.318 mg | 0.925 mg |
| Vitamin B6 | 0.103 mg | 0.684 mg |
| Folate | 53 µg | 113 µg |
| Choline | 52.1 mg | 0 mg |
| Vitamin C | 0 mg | 15.5 mg |
| Vitamin E | 24.2 mg | 0 mg |
| Minerals | ||
| Calcium | 347 mg | 1 mg |
| Iron | 3.49 mg | 2.46 mg |
| Magnesium | 279 mg | 0 mg |
| Phosphorus | 508 mg | 0 mg |
| Potassium | 748 mg | 1,020 mg |
| Sodium | 7 mg | 38 mg |
| Zinc | 3.29 mg | 0.36 mg |
| Copper | 0.934 mg | 0.67 mg |
| Manganese | 2.13 mg | 1.34 mg |
| Selenium | 2.4 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 10.3 g | 0 g |
| Sugar | 4.43 g | 0 g |
| Starch | 0.08 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 13.6 g | 20.1 g |
| Monounsaturated Fat | 32.4 g | 21.9 g |
| Saturated Fat | 4.15 g | 5.72 g |
| Omega-6 (Linoleic Acid) | 13.6 g | 18.4 g |
| Amino Acids | ||
| Histidine | 0.55 g | 0.172 g |
| Isoleucine | 0.813 g | 0.245 g |
| Leucine | 1.48 g | 0.367 g |
| Lysine | 0.612 g | 0.367 g |
| Methionine | 0.122 g | 0.146 g |
| Cystine | 0.242 g | 0.197 g |
| Phenylalanine | 1.15 g | 0.262 g |
| Tyrosine | 0.595 g | 0.172 g |
| Threonine | 0.555 g | 0.221 g |
| Tryptophan | 0.159 g | 0.069 g |
| Valine | 0.937 g | 0.346 g |
| Arginine | 2.38 g | 0.443 g |
| Alanine | 0.99 g | 0.414 g |
| Serine | 2.4 g | 1.07 g |
| Proline | 5.91 g | 0.8 g |
| Glycine | 1.47 g | 0.319 g |
| Aspartic Acid | 0.915 g | 0.326 g |
| Glutamic Acid | 0.926 g | 0.31 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Almond Butter and Beechnuts, including preparation variants and research-cited compound levels, or compare any two foods.