Almond butter vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Almond butter, creamy is higher in more vitamins & minerals
Calories (kcal)
Almond butter —
Flour —
Protein (g)
Almond butter 20.8
Flour 26.2
Carbs (g)
Almond butter 21.2
Flour 16.2
Fat (g)
Almond butter 53.0
Flour 50.2
Fiber (g)
Almond butter 9.72
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 20.8g per 100g.
Which is more nutrient-dense?
Almond butter, creamy scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Almond butter | Flour | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 1.75 g | 4.32 g | -59% |
| Protein | 20.8 g | 26.2 g | -21% |
| Total lipid (fat) | 53.0 g | 50.2 g | +6% |
| Carbohydrate, by difference | 21.2 g | 16.2 g | +31% |
| Fiber, total dietary | 9.72 g | 9.27 g | +5% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.25 g | — | |
| Fatty acids, total monounsaturated | 34.7 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.095 mg | 0.112 mg | -16% |
| Riboflavin (Vitamin B2) | — | 0.748 mg | |
| Niacin (Vitamin B3) | 3.91 mg | 4.00 mg | -2% |
| Vitamin B-6 — Pyridoxine | 0.084 mg | 0.100 mg | -16% |
| Biotin (Vitamin B7) | 42.5 ug | 37.8 ug | +12% |
| Vitamin E (alpha-tocopherol) | 16.7 mg | — | |
| Minerals | |||
| Calcium, Ca | 264 mg | 232 mg | +14% |
| Iron, Fe | 4.11 mg | 3.22 mg | +27% |
| Magnesium, Mg | 268 mg | 251 mg | +7% |
| Phosphorus, P | 507 mg | 512 mg | -1% |
| Potassium, K | 745 mg | 667 mg | +12% |
| Sodium, Na | 0.996 mg | 0.894 mg | +11% |
| Zinc, Zn | 3.18 mg | 2.80 mg | +14% |
| Copper, Cu | 0.975 mg | 0.975 mg | = |
| Manganese, Mn | 2.13 mg | 1.81 mg | +18% |
| Selenium, Se | 0.794 ug | 0.742 ug | +7% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 645 kcal | 622 kcal | +4% |
| Energy (Atwater Specific Factors) | 603 kcal | 578 kcal | +4% |
| Nitrogen | 4.01 g | 4.20 g | -4% |
| Ash | 3.18 g | 2.96 g | +8% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | 57.3 ug | 69.1 ug | -17% |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 16:0 (Palmitic acid) | 3.30 g | — | |
| SFA 18:0 (Stearic acid) | 0.819 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.247 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 34.3 g | — | |
| Fatty acids, total polyunsaturated | 12.6 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 12.6 g | — | |
| Tryptophan (EAA) | 0.196 g | — | |
| Threonine (EAA) | 0.779 g | — | |
| Isoleucine (EAA, BCAA) | 0.930 g | — | |
| Leucine (EAA, BCAA) | 1.75 g | — | |
| Lysine (EAA) | 0.646 g | — | |
| Methionine (EAA) | 0.189 g | — | |
| Phenylalanine (EAA) | 1.38 g | — | |
| Tyrosine (conditionally essential) | 0.760 g | — | |
| Valine (EAA, BCAA) | 1.09 g | — | |
| Arginine (conditionally essential) | 2.77 g | — | |
| Histidine (EAA) | 0.639 g | — | |
| Alanine | 1.18 g | — | |
| Aspartic acid | 3.01 g | — | |
| Glutamic acid | 7.42 g | — | |
| Glycine (conditionally essential) | 1.65 g | — | |
| Proline (conditionally essential) | 1.12 g | — | |
| Serine | 1.06 g | — | |
| Hydroxyproline | 0.044 g | — | |
| Cysteine | 0.449 g | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0.079 mg | — | |
| Daidzin | 0.028 mg | — | |
| Genistin | 0 mg | — | |
| Glycitin | 0.172 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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