Nuts vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Nuts 587
Almond butter —
Protein (g)
Nuts 17.6
Almond butter 20.8
Carbs (g)
Nuts 27.6
Almond butter 21.2
Fat (g)
Nuts 49.4
Almond butter 53.0
Fiber (g)
Nuts 2.00
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 17.6g per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Nuts | Almond butter | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 587 kcal | — | |
| Macronutrients | |||
| Water | 2.96 g | 1.75 g | +69% |
| Protein | 17.6 g | 20.8 g | -16% |
| Total lipid (fat) | 49.4 g | 53.0 g | -7% |
| Carbohydrate, by difference | 27.6 g | 21.2 g | +30% |
| Fiber, total dietary | 2.00 g | 9.72 g | -79% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.76 g | 4.25 g | +130% |
| Fatty acids, total monounsaturated | 29.1 g | 34.7 g | -16% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.312 mg | 0.095 mg | +230% |
| Riboflavin (Vitamin B2) | 0.187 mg | — | |
| Niacin (Vitamin B3) | 1.60 mg | 3.91 mg | -59% |
| Pantothenic acid (Vitamin B5) | 1.20 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.252 mg | 0.084 mg | +201% |
| Biotin (Vitamin B7) | 68.0 ug | 42.5 ug | +60% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 16.7 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 43.0 mg | 264 mg | -84% |
| Iron, Fe | 5.03 mg | 4.11 mg | +22% |
| Magnesium, Mg | 258 mg | 268 mg | -4% |
| Phosphorus, P | 457 mg | 507 mg | -10% |
| Potassium, K | 546 mg | 745 mg | -27% |
| Sodium, Na | 15.0 mg | 0.996 mg | +1406% |
| Zinc, Zn | 5.16 mg | 3.18 mg | +62% |
| Copper, Cu | 2.19 mg | 0.975 mg | +125% |
| Manganese, Mn | 0.815 mg | 2.13 mg | -62% |
| Selenium, Se | 11.5 ug | 0.794 ug | +1349% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2456 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 2.50 g | 3.18 g | -22% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 68.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 68.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 8:0 (Caprylic acid) | 0.140 g | — | |
| SFA 10:0 (Capric acid) | 0.140 g | — | |
| SFA 12:0 (Lauric acid) | 0.836 g | — | |
| SFA 14:0 (Myristic acid) | 0.370 g | — | |
| SFA 16:0 (Palmitic acid) | 4.64 g | 3.30 g | +41% |
| SFA 18:0 (Stearic acid) | 3.17 g | 0.819 g | +287% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.339 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 28.6 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.148 g | — | |
| Fatty acids, total polyunsaturated | 8.35 g | 12.6 g | -34% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 8.17 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.171 g | — | |
| Tryptophan (EAA) | 0.272 g | 0.196 g | +39% |
| Threonine (EAA) | 0.679 g | 0.779 g | -13% |
| Isoleucine (EAA, BCAA) | 0.838 g | 0.930 g | -10% |
| Leucine (EAA, BCAA) | 1.48 g | 1.75 g | -16% |
| Lysine (EAA) | 0.938 g | 0.646 g | +45% |
| Methionine (EAA) | 0.315 g | 0.189 g | +67% |
| Cystine (conditionally essential) | 0.325 g | — | |
| Phenylalanine (EAA) | 0.908 g | 1.38 g | -34% |
| Tyrosine (conditionally essential) | 0.563 g | 0.760 g | -26% |
| Valine (EAA, BCAA) | 1.19 g | 1.09 g | +9% |
| Arginine (conditionally essential) | 2.00 g | 2.77 g | -28% |
| Histidine (EAA) | 0.457 g | 0.639 g | -28% |
| Alanine | 0.805 g | 1.18 g | -32% |
| Aspartic acid | 1.73 g | 3.01 g | -43% |
| Glutamic acid | 4.16 g | 7.42 g | -44% |
| Glycine (conditionally essential) | 0.921 g | 1.65 g | -44% |
| Proline (conditionally essential) | 0.792 g | 1.12 g | -29% |
| Serine | 0.974 g | 1.06 g | -8% |
| Hydroxyproline | — | 0.044 g | |
| Cysteine | — | 0.449 g | |
| Alcohol, ethyl | 0 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.
Nuts, cashew butter, plain, without salt added nutrition facts Almond butter, creamy nutrition facts Compare other foods →
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