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 647
Almond butter —
Protein (g)
Nuts 13.1
Almond butter 20.8
Carbs (g)
Nuts 20.8
Almond butter 21.2
Fat (g)
Nuts 62.3
Almond butter 53.0
Fiber (g)
Nuts 5.20
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 13.1g 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 | 647 kcal | — | |
| Macronutrients | |||
| Water | 2.00 g | 1.75 g | +14% |
| Protein | 13.1 g | 20.8 g | -37% |
| Total lipid (fat) | 62.3 g | 53.0 g | +17% |
| Carbohydrate, by difference | 20.8 g | 21.2 g | -2% |
| Fiber, total dietary | 5.20 g | 9.72 g | -46% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.37 g | 4.25 g | +120% |
| Fatty acids, total monounsaturated | 25.7 g | 34.7 g | -26% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | — | |
| Thiamin (Vitamin B1) | 0.400 mg | 0.095 mg | +323% |
| Riboflavin (Vitamin B2) | 0.300 mg | — | |
| Niacin (Vitamin B3) | 1.50 mg | 3.91 mg | -62% |
| Pantothenic acid (Vitamin B5) | 0.312 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.348 mg | 0.084 mg | +316% |
| Biotin (Vitamin B7) | 125 ug | 42.5 ug | +194% |
| 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 | 22.0 mg | 264 mg | -92% |
| Iron, Fe | 2.60 mg | 4.11 mg | -37% |
| Magnesium, Mg | 59.0 mg | 268 mg | -78% |
| Phosphorus, P | 366 mg | 507 mg | -28% |
| Potassium, K | 320 mg | 745 mg | -57% |
| Sodium, Na | 91.0 mg | 0.996 mg | +9034% |
| Zinc, Zn | 2.96 mg | 3.18 mg | -7% |
| Copper, Cu | 0.181 mg | 0.975 mg | -81% |
| Manganese, Mn | 6.95 mg | 2.13 mg | +225% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2707 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 1.80 g | 3.18 g | -43% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 125 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 125 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 1.00 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 14:0 (Myristic acid) | 0.093 g | — | |
| SFA 16:0 (Palmitic acid) | 6.36 g | 3.30 g | +93% |
| SFA 18:0 (Stearic acid) | 2.95 g | 0.819 g | +260% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.248 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 25.4 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| Fatty acids, total polyunsaturated | 24.3 g | 12.6 g | +93% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 22.4 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.78 g | — | |
| Tryptophan (EAA) | 0.172 g | 0.196 g | -12% |
| Threonine (EAA) | 0.552 g | 0.779 g | -29% |
| Isoleucine (EAA, BCAA) | 0.552 g | 0.930 g | -41% |
| Leucine (EAA, BCAA) | 0.972 g | 1.75 g | -45% |
| Lysine (EAA) | 0.886 g | 0.646 g | +37% |
| Methionine (EAA) | 0.274 g | 0.189 g | +45% |
| Cystine (conditionally essential) | 0.226 g | — | |
| Phenylalanine (EAA) | 0.586 g | 1.38 g | -58% |
| Tyrosine (conditionally essential) | 0.486 g | 0.760 g | -36% |
| Valine (EAA, BCAA) | 0.712 g | 1.09 g | -35% |
| Arginine (conditionally essential) | 0.981 g | 2.77 g | -65% |
| Histidine (EAA) | 0.380 g | 0.639 g | -41% |
| Alanine | 0.753 g | 1.18 g | -36% |
| Aspartic acid | 1.19 g | 3.01 g | -60% |
| Glutamic acid | 2.43 g | 7.42 g | -67% |
| Glycine (conditionally essential) | 0.699 g | 1.65 g | -58% |
| Proline (conditionally essential) | 0.857 g | 1.12 g | -24% |
| Serine | 0.674 g | 1.06 g | -37% |
| 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.
Nuts, formulated, wheat-based, all flavors except macadamia, without salt nutrition facts Almond butter, creamy nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +9034% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Thiamin (Vitamin B1) +323% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Vitamin B-6 — Pyridoxine +316% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Manganese, Mn +225% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt
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