Almond butter vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Almond butter —
Flour 366
Protein (g)
Almond butter 20.8
Flour 51.1
Carbs (g)
Almond butter 21.2
Flour 32.9
Fat (g)
Almond butter 53.0
Flour 3.33
Fiber (g)
Almond butter 9.72
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 20.8g per 100g.
Which is more nutrient-dense?
Flour, soy, defatted 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 |
|---|---|---|---|
| Energy | |||
| Energy | — | 366 kcal | |
| Macronutrients | |||
| Water | 1.75 g | 6.24 g | -72% |
| Protein | 20.8 g | 51.1 g | -59% |
| Total lipid (fat) | 53.0 g | 3.33 g | +1493% |
| Carbohydrate, by difference | 21.2 g | 32.9 g | -35% |
| Fiber, total dietary | 9.72 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.25 g | — | |
| Fatty acids, total monounsaturated | 34.7 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.095 mg | 0.542 mg | -83% |
| Riboflavin (Vitamin B2) | — | 0.298 mg | |
| Niacin (Vitamin B3) | 3.91 mg | 3.43 mg | +14% |
| Vitamin B-6 — Pyridoxine | 0.084 mg | 0.618 mg | -86% |
| Biotin (Vitamin B7) | 42.5 ug | — | |
| Vitamin E (alpha-tocopherol) | 16.7 mg | — | |
| Minerals | |||
| Calcium, Ca | 264 mg | 338 mg | -22% |
| Iron, Fe | 4.11 mg | 7.34 mg | -44% |
| Magnesium, Mg | 268 mg | 313 mg | -14% |
| Phosphorus, P | 507 mg | 726 mg | -30% |
| Potassium, K | 745 mg | 2480 mg | -70% |
| Sodium, Na | 0.996 mg | 2.00 mg | -50% |
| Zinc, Zn | 3.18 mg | 4.44 mg | -28% |
| Copper, Cu | 0.975 mg | 1.51 mg | -35% |
| Manganese, Mn | 2.13 mg | 3.81 mg | -44% |
| Selenium, Se | 0.794 ug | 45.8 ug | -98% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 645 kcal | 366 kcal | +76% |
| Energy (Atwater Specific Factors) | 603 kcal | 339 kcal | +78% |
| Energy | — | 1530 kj | |
| Nitrogen | 4.01 g | 8.18 g | -51% |
| Ash | 3.18 g | 6.45 g | -51% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Molybdenum, Mo | — | 211 ug | |
| Biotin | 57.3 ug | — | |
| Betaine | — | 2.80 mg | |
| 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 | 0.616 g | -68% |
| Threonine (EAA) | 0.779 g | 1.97 g | -60% |
| Isoleucine (EAA, BCAA) | 0.930 g | 2.31 g | -60% |
| Leucine (EAA, BCAA) | 1.75 g | 4.11 g | -57% |
| Lysine (EAA) | 0.646 g | 3.06 g | -79% |
| Methionine (EAA) | 0.189 g | 0.622 g | -70% |
| Phenylalanine (EAA) | 1.38 g | 2.86 g | -52% |
| Tyrosine (conditionally essential) | 0.760 g | 1.74 g | -56% |
| Valine (EAA, BCAA) | 1.09 g | 2.31 g | -53% |
| Arginine (conditionally essential) | 2.77 g | 3.93 g | -29% |
| Histidine (EAA) | 0.639 g | 1.27 g | -50% |
| Alanine | 1.18 g | 2.86 g | -59% |
| Aspartic acid | 3.01 g | 4.98 g | -40% |
| Glutamic acid | 7.42 g | 9.08 g | -18% |
| Glycine (conditionally essential) | 1.65 g | 1.79 g | -8% |
| Proline (conditionally essential) | 1.12 g | 2.84 g | -60% |
| Serine | 1.06 g | 2.70 g | -61% |
| Hydroxyproline | 0.044 g | 0.176 g | -75% |
| Cysteine | 0.449 g | 1.01 g | -56% |
| Daidzein | 0 mg | 64.5 mg | -100% |
| Genistein | 0.079 mg | 87.3 mg | -100% |
| Daidzin | 0.028 mg | — | |
| Genistin | 0 mg | — | |
| Glycitin | 0.172 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 7.00 mg | |
| Choline from phosphatidylcholine | — | 63.0 mg | |
| Choline from phosphocholine | — | 1.50 mg | |
| Choline from sphingomyelin | — | 0.800 mg | |
| Free Choline | — | 120 mg | |
| Total Choline | — | 190 mg | |
| Isoflavones | |||
| Total isoflavones | — | 151 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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