Almond butter vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, coconut is higher in more vitamins & minerals
Calories (kcal)
Almond butter —
Flour —
Protein (g)
Almond butter 20.8
Flour 16.1
Carbs (g)
Almond butter 21.2
Flour 58.9
Fat (g)
Almond butter 53.0
Flour 15.3
Fiber (g)
Almond butter 9.72
Flour 34.2
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 16.1g per 100g.
Which is more nutrient-dense?
Flour, coconut 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 | 4.69 g | -63% |
| Protein | 20.8 g | 16.1 g | +29% |
| Total lipid (fat) | 53.0 g | 15.3 g | +247% |
| Carbohydrate, by difference | 21.2 g | 58.9 g | -64% |
| Fiber, total dietary | 9.72 g | 34.2 g | -72% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.25 g | 14.0 g | -70% |
| Fatty acids, total monounsaturated | 34.7 g | 0.806 g | +4204% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.095 mg | — | |
| Niacin (Vitamin B3) | 3.91 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.084 mg | — | |
| Biotin (Vitamin B7) | 42.5 ug | — | |
| Vitamin E (alpha-tocopherol) | 16.7 mg | — | |
| Minerals | |||
| Calcium, Ca | 264 mg | 36.0 mg | +633% |
| Iron, Fe | 4.11 mg | 8.02 mg | -49% |
| Magnesium, Mg | 268 mg | 248 mg | +8% |
| Phosphorus, P | 507 mg | 507 mg | = |
| Potassium, K | 745 mg | 2088 mg | -64% |
| Sodium, Na | 0.996 mg | 46.9 mg | -98% |
| Zinc, Zn | 3.18 mg | 3.70 mg | -14% |
| Copper, Cu | 0.975 mg | 2.08 mg | -53% |
| Manganese, Mn | 2.13 mg | 5.29 mg | -60% |
| Selenium, Se | 0.794 ug | 26.8 ug | -97% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 645 kcal | 438 kcal | +47% |
| Energy (Atwater Specific Factors) | 603 kcal | 424 kcal | +42% |
| Nitrogen | 4.01 g | 3.05 g | +32% |
| Ash | 3.18 g | 4.99 g | -36% |
| Biotin | 57.3 ug | — | |
| 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 | 0.111 g | +11260% |
| 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.
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