Nuts vs Almond butter
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Almond butter, creamy is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Almond butter —
Protein (g)
Nuts 21.5
Almond butter 20.8
Carbs (g)
Nuts 20.0
Almond butter 21.2
Fat (g)
Nuts 51.1
Almond butter 53.0
Fiber (g)
Nuts 10.8
Almond butter 9.72
Quick answers
Which has more protein?
Nuts, almonds, whole, raw — 21.5g 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 | Nuts | Almond butter | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 4.26 g | 1.75 g | +143% |
| Protein | 21.5 g | 20.8 g | +3% |
| Total lipid (fat) | 51.1 g | 53.0 g | -4% |
| Carbohydrate, by difference | 20.0 g | 21.2 g | -6% |
| Fiber, total dietary | 10.8 g | 9.72 g | +11% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.79 g | 4.25 g | -11% |
| Fatty acids, total monounsaturated | 31.3 g | 34.7 g | -10% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.161 mg | 0.095 mg | +70% |
| Niacin (Vitamin B3) | 3.77 mg | 3.91 mg | -4% |
| Vitamin B-6 — Pyridoxine | 0.101 mg | 0.084 mg | +20% |
| Biotin (Vitamin B7) | — | 42.5 ug | |
| Vitamin E (alpha-tocopherol) | — | 16.7 mg | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 254 mg | 264 mg | -4% |
| Iron, Fe | 3.74 mg | 4.11 mg | -9% |
| Magnesium, Mg | 258 mg | 268 mg | -4% |
| Phosphorus, P | 503 mg | 507 mg | -1% |
| Potassium, K | 733 mg | 745 mg | -2% |
| Sodium, Na | 0 mg | 0.996 mg | -100% |
| Zinc, Zn | 2.87 mg | 3.18 mg | -10% |
| Copper, Cu | 0.910 mg | 0.975 mg | -7% |
| Manganese, Mn | 2.15 mg | 2.13 mg | +1% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 626 kcal | 645 kcal | -3% |
| Energy (Atwater Specific Factors) | 584 kcal | 603 kcal | -3% |
| Nitrogen | 4.14 g | 4.01 g | +3% |
| Ash | 3.16 g | 3.18 g | -1% |
| Molybdenum, Mo | 45.3 ug | — | |
| Biotin | 57.0 ug | 57.3 ug | -1% |
| Betaine | 0.500 mg | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 0 ug | = |
| 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 | 11.2 g | 12.6 g | -11% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| Tryptophan (EAA) | 0.208 g | 0.196 g | +6% |
| Threonine (EAA) | 0.608 g | 0.779 g | -22% |
| Isoleucine (EAA, BCAA) | 0.774 g | 0.930 g | -17% |
| Leucine (EAA, BCAA) | 1.49 g | 1.75 g | -15% |
| Lysine (EAA) | 0.618 g | 0.646 g | -4% |
| Methionine (EAA) | 0.154 g | 0.189 g | -18% |
| Phenylalanine (EAA) | 1.20 g | 1.38 g | -13% |
| Tyrosine (conditionally essential) | 0.630 g | 0.760 g | -17% |
| Valine (EAA, BCAA) | 0.916 g | 1.09 g | -16% |
| Arginine (conditionally essential) | 2.46 g | 2.77 g | -11% |
| Histidine (EAA) | 0.548 g | 0.639 g | -14% |
| Alanine | 0.980 g | 1.18 g | -17% |
| Aspartic acid | 2.40 g | 3.01 g | -20% |
| Glutamic acid | 4.25 g | 7.42 g | -43% |
| Glycine (conditionally essential) | 1.43 g | 1.65 g | -13% |
| Proline (conditionally essential) | 1.31 g | 1.12 g | +17% |
| Serine | 0.990 g | 1.06 g | -7% |
| Hydroxyproline | 0 g | 0.044 g | -100% |
| Cysteine | 0.500 g | 0.449 g | +11% |
| Daidzein | 0 mg | 0 mg | = |
| Genistein | 0.005 mg | 0.079 mg | -94% |
| Daidzin | — | 0.028 mg | |
| Genistin | — | 0 mg | |
| Glycitin | — | 0.172 mg | |
| Proanthocyanidin dimers | 9.26 mg | — | |
| Proanthocyanidin trimers | 7.63 mg | — | |
| Proanthocyanidin 4-6mers | 27.4 mg | — | |
| Proanthocyanidin 7-10mers | 28.2 mg | — | |
| Proanthocyanidin polymers (>10mers) | 80.3 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0.390 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0.360 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.600 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 2.59 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 1.28 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.20 mg | — | |
| Choline from phosphatidylcholine | 40.0 mg | — | |
| Choline from phosphocholine | 1.90 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 9.40 mg | — | |
| Total Choline | 52.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0.010 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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