Nuts vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Almond butter, creamy is higher in more vitamins & minerals
Calories (kcal)
Nuts 201
Almond butter —
Protein (g)
Nuts 2.97
Almond butter 20.8
Carbs (g)
Nuts 45.1
Almond butter 21.2
Fat (g)
Nuts 0.800
Almond butter 53.0
Fiber (g)
Nuts —
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 2.97g 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 |
|---|---|---|---|
| Energy | |||
| Energy | 201 kcal | — | |
| Macronutrients | |||
| Water | 49.9 g | 1.75 g | +2750% |
| Protein | 2.97 g | 20.8 g | -86% |
| Total lipid (fat) | 0.800 g | 53.0 g | -98% |
| Carbohydrate, by difference | 45.1 g | 21.2 g | +113% |
| Fiber, total dietary | — | 9.72 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.118 g | 4.25 g | -97% |
| Fatty acids, total monounsaturated | 0.419 g | 34.7 g | -99% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 28.0 mg | — | |
| Thiamin (Vitamin B1) | 0.450 mg | 0.095 mg | +376% |
| Niacin (Vitamin B3) | 0.700 mg | 3.91 mg | -82% |
| Pantothenic acid (Vitamin B5) | 0.466 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.418 mg | 0.084 mg | +399% |
| Biotin (Vitamin B7) | 59.0 ug | 42.5 ug | +39% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 4.00 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 16.7 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 264 mg | -87% |
| Iron, Fe | 2.10 mg | 4.11 mg | -49% |
| Magnesium, Mg | 64.0 mg | 268 mg | -76% |
| Phosphorus, P | 93.0 mg | 507 mg | -82% |
| Potassium, K | 427 mg | 745 mg | -43% |
| Sodium, Na | 19.0 mg | 0.996 mg | +1807% |
| Zinc, Zn | 1.43 mg | 3.18 mg | -55% |
| Copper, Cu | 0.730 mg | 0.975 mg | -25% |
| Manganese, Mn | 2.07 mg | 2.13 mg | -3% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 841 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 1.20 g | 3.18 g | -62% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 59.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 59.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 74.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 16:0 (Palmitic acid) | 0.109 g | 3.30 g | -97% |
| SFA 18:0 (Stearic acid) | 0.008 g | 0.819 g | -99% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.402 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.007 g | — | |
| Fatty acids, total polyunsaturated | 0.207 g | 12.6 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.186 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | — | |
| Tryptophan (EAA) | 0.043 g | 0.196 g | -78% |
| Threonine (EAA) | 0.119 g | 0.779 g | -85% |
| Isoleucine (EAA, BCAA) | 0.146 g | 0.930 g | -84% |
| Leucine (EAA, BCAA) | 0.184 g | 1.75 g | -90% |
| Lysine (EAA) | 0.193 g | 0.646 g | -70% |
| Methionine (EAA) | 0.071 g | 0.189 g | -62% |
| Cystine (conditionally essential) | 0.086 g | — | |
| Phenylalanine (EAA) | 0.116 g | 1.38 g | -92% |
| Tyrosine (conditionally essential) | 0.085 g | 0.760 g | -89% |
| Valine (EAA, BCAA) | 0.176 g | 1.09 g | -84% |
| Arginine (conditionally essential) | 0.195 g | 2.77 g | -93% |
| Histidine (EAA) | 0.074 g | 0.639 g | -88% |
| Alanine | 0.267 g | 1.18 g | -77% |
| Aspartic acid | 0.625 g | 3.01 g | -79% |
| Glutamic acid | 0.566 g | 7.42 g | -92% |
| Glycine (conditionally essential) | 0.151 g | 1.65 g | -91% |
| Proline (conditionally essential) | 0.185 g | 1.12 g | -84% |
| Serine | 0.145 g | 1.06 g | -86% |
| 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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