Almond butter vs Nuts
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Almond butter, creamy is higher in more vitamins & minerals
Calories (kcal)
Almond butter —
Nuts —
Protein (g)
Almond butter 20.8
Nuts 9.96
Carbs (g)
Almond butter 21.2
Nuts 12.7
Fat (g)
Almond butter 53.0
Nuts 73.3
Fiber (g)
Almond butter 9.72
Nuts 5.79
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 9.96g 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 | Nuts | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 1.75 g | 2.62 g | -33% |
| Protein | 20.8 g | 9.96 g | +109% |
| Total lipid (fat) | 53.0 g | 73.3 g | -28% |
| Carbohydrate, by difference | 21.2 g | 12.7 g | +67% |
| Fiber, total dietary | 9.72 g | 5.79 g | +68% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.25 g | 6.47 g | -34% |
| Fatty acids, total monounsaturated | 34.7 g | 39.3 g | -12% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.095 mg | 0.548 mg | -83% |
| Niacin (Vitamin B3) | 3.91 mg | 0.946 mg | +313% |
| Vitamin B-6 — Pyridoxine | 0.084 mg | 0.171 mg | -51% |
| Biotin (Vitamin B7) | 42.5 ug | — | |
| Vitamin E (alpha-tocopherol) | 16.7 mg | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 264 mg | 54.8 mg | +381% |
| Iron, Fe | 4.11 mg | 2.37 mg | +73% |
| Magnesium, Mg | 268 mg | 103 mg | +160% |
| Phosphorus, P | 507 mg | 253 mg | +101% |
| Potassium, K | 745 mg | 360 mg | +107% |
| Sodium, Na | 0.996 mg | 0 mg | |
| Zinc, Zn | 3.18 mg | 3.93 mg | -19% |
| Copper, Cu | 0.975 mg | 0.906 mg | +8% |
| Manganese, Mn | 2.13 mg | 2.28 mg | -6% |
| Selenium, Se | 0.794 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 645 kcal | 750 kcal | -14% |
| Energy (Atwater Specific Factors) | 603 kcal | 700 kcal | -14% |
| Nitrogen | 4.01 g | 1.88 g | +114% |
| Ash | 3.18 g | 1.44 g | +121% |
| Molybdenum, Mo | — | 15.6 ug | |
| Biotin | 57.3 ug | 22.7 ug | +153% |
| Betaine | — | 0.700 mg | |
| Vitamin K1 — Phylloquinone | 0 ug | 4.10 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 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 | 22.9 g | -45% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 12.6 g | — | |
| Tryptophan (EAA) | 0.196 g | 0.115 g | +71% |
| Threonine (EAA) | 0.779 g | 0.303 g | +157% |
| Isoleucine (EAA, BCAA) | 0.930 g | 0.365 g | +155% |
| Leucine (EAA, BCAA) | 1.75 g | 0.670 g | +162% |
| Lysine (EAA) | 0.646 g | 0.320 g | +102% |
| Methionine (EAA) | 0.189 g | 0.168 g | +13% |
| Phenylalanine (EAA) | 1.38 g | 0.463 g | +199% |
| Tyrosine (conditionally essential) | 0.760 g | 0.313 g | +143% |
| Valine (EAA, BCAA) | 1.09 g | 0.435 g | +151% |
| Arginine (conditionally essential) | 2.77 g | 1.36 g | +103% |
| Histidine (EAA) | 0.639 g | 0.262 g | +143% |
| Alanine | 1.18 g | 0.438 g | +170% |
| Aspartic acid | 3.01 g | 0.870 g | +246% |
| Glutamic acid | 7.42 g | 2.50 g | +197% |
| Glycine (conditionally essential) | 1.65 g | 0.493 g | +234% |
| Proline (conditionally essential) | 1.12 g | 0.610 g | +84% |
| Serine | 1.06 g | 0.540 g | +97% |
| Hydroxyproline | 0.044 g | 0 g | |
| Cysteine | 0.449 g | 0.305 g | +47% |
| Daidzein | 0 mg | 0 mg | = |
| Genistein | 0.079 mg | 0 mg | |
| Daidzin | 0.028 mg | — | |
| Genistin | 0 mg | — | |
| Glycitin | 0.172 mg | — | |
| Proanthocyanidin dimers | — | 42.1 mg | |
| Proanthocyanidin trimers | — | 26.0 mg | |
| Proanthocyanidin 4-6mers | — | 101 mg | |
| Proanthocyanidin 7-10mers | — | 84.2 mg | |
| Proanthocyanidin polymers (>10mers) | — | 223 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0.820 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 5.63 mg | |
| (-)-Epigallocatechin 3-gallate | — | 2.30 mg | |
| (+)-Catechin | — | 7.24 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 6.10 mg | |
| Choline from phosphatidylcholine | — | 23.0 mg | |
| Choline from phosphocholine | — | 1.30 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 9.70 mg | |
| Total Choline | — | 41.0 mg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 10.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0 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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