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 622
Almond butter —
Protein (g)
Nuts 13.8
Almond butter 20.8
Carbs (g)
Nuts 23.7
Almond butter 21.2
Fat (g)
Nuts 57.7
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 13.8g 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 |
|---|---|---|---|
| Energy | |||
| Energy | 622 kcal | — | |
| Macronutrients | |||
| Water | 2.50 g | 1.75 g | +43% |
| Protein | 13.8 g | 20.8 g | -34% |
| Total lipid (fat) | 57.7 g | 53.0 g | +9% |
| Carbohydrate, by difference | 23.7 g | 21.2 g | +12% |
| Fiber, total dietary | 5.20 g | 9.72 g | -46% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.70 g | 4.25 g | +105% |
| Fatty acids, total monounsaturated | 23.5 g | 34.7 g | -32% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | — | |
| Thiamin (Vitamin B1) | 0.300 mg | 0.095 mg | +217% |
| Riboflavin (Vitamin B2) | 0.300 mg | — | |
| Niacin (Vitamin B3) | 1.50 mg | 3.91 mg | -62% |
| Pantothenic acid (Vitamin B5) | 0.310 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.394 mg | 0.084 mg | +370% |
| Biotin (Vitamin B7) | 142 ug | 42.5 ug | +234% |
| 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 | 26.0 mg | 264 mg | -90% |
| Iron, Fe | 2.40 mg | 4.11 mg | -42% |
| Magnesium, Mg | 58.0 mg | 268 mg | -78% |
| Phosphorus, P | 371 mg | 507 mg | -27% |
| Potassium, K | 318 mg | 745 mg | -57% |
| Sodium, Na | 505 mg | 0.996 mg | +50588% |
| Zinc, Zn | 2.94 mg | 3.18 mg | -7% |
| Copper, Cu | 0.180 mg | 0.975 mg | -82% |
| Manganese, Mn | 7.92 mg | 2.13 mg | +271% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2602 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 2.30 g | 3.18 g | -28% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 142 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 142 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) | 0.094 g | — | |
| SFA 16:0 (Palmitic acid) | 5.96 g | 3.30 g | +81% |
| SFA 18:0 (Stearic acid) | 2.69 g | 0.819 g | +228% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.230 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 23.3 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| Fatty acids, total polyunsaturated | 22.7 g | 12.6 g | +80% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 21.0 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.69 g | — | |
| Tryptophan (EAA) | 0.164 g | 0.196 g | -16% |
| Threonine (EAA) | 0.579 g | 0.779 g | -26% |
| Isoleucine (EAA, BCAA) | 0.555 g | 0.930 g | -40% |
| Leucine (EAA, BCAA) | 0.991 g | 1.75 g | -43% |
| Lysine (EAA) | 0.910 g | 0.646 g | +41% |
| Methionine (EAA) | 0.279 g | 0.189 g | +48% |
| Cystine (conditionally essential) | 0.252 g | — | |
| Phenylalanine (EAA) | 0.603 g | 1.38 g | -56% |
| Tyrosine (conditionally essential) | 0.484 g | 0.760 g | -36% |
| Valine (EAA, BCAA) | 0.729 g | 1.09 g | -33% |
| Arginine (conditionally essential) | 1.07 g | 2.77 g | -62% |
| Histidine (EAA) | 0.393 g | 0.639 g | -38% |
| Alanine | 0.817 g | 1.18 g | -31% |
| Aspartic acid | 1.27 g | 3.01 g | -58% |
| Glutamic acid | 2.50 g | 7.42 g | -66% |
| Glycine (conditionally essential) | 0.772 g | 1.65 g | -53% |
| Proline (conditionally essential) | 0.846 g | 1.12 g | -25% |
| Serine | 0.696 g | 1.06 g | -35% |
| 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, unflavored, with salt added nutrition facts Almond butter, creamy nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +50588% in Nuts, formulated, wheat-based, unflavored, with salt added Vitamin B-6 — Pyridoxine +370% in Nuts, formulated, wheat-based, unflavored, with salt added Manganese, Mn +271% in Nuts, formulated, wheat-based, unflavored, with salt added Biotin (Vitamin B7) +234% in Nuts, formulated, wheat-based, unflavored, with salt added
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