Nuts vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Nuts, almonds, oil roasted, with salt added, smoke flavor — 21.4g vs 20.8g per 100g.
Which is more nutrient-dense?
Nuts, almonds, oil roasted, with salt added, smoke flavor 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 | Nuts | Almond butter | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 607 kcal | — | |
| Macronutrients | |||
| Water | 2.80 g | 1.75 g | +60% |
| Protein | 21.4 g | 20.8 g | +3% |
| Total lipid (fat) | 55.9 g | 53.0 g | +5% |
| Carbohydrate, by difference | 17.9 g | 21.2 g | -16% |
| Fiber, total dietary | 10.7 g | 9.72 g | +10% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.57 g | 4.25 g | -16% |
| Fatty acids, total monounsaturated | — | 34.7 g | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| 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) | 25.1 mg | 16.7 mg | +51% |
| Minerals | |||
| Calcium, Ca | 286 mg | 264 mg | +8% |
| Iron, Fe | 3.86 mg | 4.11 mg | -6% |
| Magnesium, Mg | 286 mg | 268 mg | +7% |
| Phosphorus, P | — | 507 mg | |
| Potassium, K | 679 mg | 745 mg | -9% |
| Sodium, Na | 548 mg | 0.996 mg | +54904% |
| Zinc, Zn | — | 3.18 mg | |
| Copper, Cu | — | 0.975 mg | |
| Manganese, Mn | — | 2.13 mg | |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2540 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 2.03 g | 3.18 g | -36% |
| Total Sugars | 3.57 g | — | |
| Biotin | — | 57.3 ug | |
| Vitamin A, IU | 0 IU | — | |
| 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 SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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