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 197
Almond butter —
Protein (g)
Nuts 2.02
Almond butter 20.8
Carbs (g)
Nuts 2.81
Almond butter 21.2
Fat (g)
Nuts 21.3
Almond butter 53.0
Fiber (g)
Nuts —
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 2.02g 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 | 197 kcal | — | |
| Macronutrients | |||
| Water | 72.9 g | 1.75 g | +4062% |
| Protein | 2.02 g | 20.8 g | -90% |
| Total lipid (fat) | 21.3 g | 53.0 g | -60% |
| Carbohydrate, by difference | 2.81 g | 21.2 g | -87% |
| Fiber, total dietary | — | 9.72 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 18.9 g | 4.25 g | +345% |
| Fatty acids, total monounsaturated | 0.907 g | 34.7 g | -97% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.00 mg | — | |
| Thiamin (Vitamin B1) | 0.022 mg | 0.095 mg | -77% |
| Riboflavin (Vitamin B2) | 0 mg | — | |
| Niacin (Vitamin B3) | 0.637 mg | 3.91 mg | -84% |
| Pantothenic acid (Vitamin B5) | 0.153 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.028 mg | 0.084 mg | -67% |
| Biotin (Vitamin B7) | 14.0 ug | 42.5 ug | -67% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 8.50 mg | — | |
| 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 | 18.0 mg | 264 mg | -93% |
| Iron, Fe | 3.30 mg | 4.11 mg | -20% |
| Magnesium, Mg | 46.0 mg | 268 mg | -83% |
| Phosphorus, P | 96.0 mg | 507 mg | -81% |
| Potassium, K | 220 mg | 745 mg | -70% |
| Sodium, Na | 13.0 mg | 0.996 mg | +1205% |
| Zinc, Zn | 0.560 mg | 3.18 mg | -82% |
| Copper, Cu | 0.223 mg | 0.975 mg | -77% |
| Manganese, Mn | 0.768 mg | 2.13 mg | -64% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 824 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 0.970 g | 3.18 g | -70% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 14.0 ug | — | |
| Betaine | 0 mg | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 6:0 (Caproic acid) | 0.121 g | — | |
| SFA 8:0 (Caprylic acid) | 1.49 g | — | |
| SFA 10:0 (Capric acid) | 1.19 g | — | |
| SFA 12:0 (Lauric acid) | 9.46 g | — | |
| SFA 14:0 (Myristic acid) | 3.74 g | — | |
| SFA 16:0 (Palmitic acid) | 1.81 g | 3.30 g | -45% |
| SFA 18:0 (Stearic acid) | 1.10 g | 0.819 g | +35% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.907 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| Fatty acids, total polyunsaturated | 0.233 g | 12.6 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.233 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| Tryptophan (EAA) | 0.024 g | 0.196 g | -88% |
| Threonine (EAA) | 0.074 g | 0.779 g | -90% |
| Isoleucine (EAA, BCAA) | 0.079 g | 0.930 g | -92% |
| Leucine (EAA, BCAA) | 0.150 g | 1.75 g | -91% |
| Lysine (EAA) | 0.089 g | 0.646 g | -86% |
| Methionine (EAA) | 0.038 g | 0.189 g | -80% |
| Cystine (conditionally essential) | 0.040 g | — | |
| Phenylalanine (EAA) | 0.102 g | 1.38 g | -93% |
| Tyrosine (conditionally essential) | 0.062 g | 0.760 g | -92% |
| Valine (EAA, BCAA) | 0.122 g | 1.09 g | -89% |
| Arginine (conditionally essential) | 0.331 g | 2.77 g | -88% |
| Histidine (EAA) | 0.046 g | 0.639 g | -93% |
| Alanine | 0.103 g | 1.18 g | -91% |
| Aspartic acid | 0.197 g | 3.01 g | -93% |
| Glutamic acid | 0.462 g | 7.42 g | -94% |
| Glycine (conditionally essential) | 0.096 g | 1.65 g | -94% |
| Proline (conditionally essential) | 0.083 g | 1.12 g | -93% |
| Serine | 0.104 g | 1.06 g | -90% |
| 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 | |
| Choline | |||
| Choline from glycerophoshocholine | 0.600 mg | — | |
| Choline from phosphatidylcholine | 2.20 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 0.100 mg | — | |
| Free Choline | 5.10 mg | — | |
| Total Choline | 8.50 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, coconut milk, canned (liquid expressed from grated meat and water) nutrition facts Almond butter, creamy nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1205% in Nuts, coconut milk, canned (liquid expressed from grated meat and water) Calcium, Ca -93% in Nuts, coconut milk, canned (liquid expressed from grated meat and water) Protein -90% in Nuts, coconut milk, canned (liquid expressed from grated meat and water) Niacin (Vitamin B3) -84% in Nuts, coconut milk, canned (liquid expressed from grated meat and water)
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