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 628
Almond butter —
Protein (g)
Nuts 14.9
Almond butter 20.8
Carbs (g)
Nuts 16.7
Almond butter 21.2
Fat (g)
Nuts 60.8
Almond butter 53.0
Fiber (g)
Nuts 9.70
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 14.9g 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 | 628 kcal | — | |
| Macronutrients | |||
| Water | 5.31 g | 1.75 g | +203% |
| Protein | 14.9 g | 20.8 g | -28% |
| Total lipid (fat) | 60.8 g | 53.0 g | +15% |
| Carbohydrate, by difference | 16.7 g | 21.2 g | -21% |
| Fiber, total dietary | 9.70 g | 9.72 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.46 g | 4.25 g | +5% |
| Fatty acids, total monounsaturated | 45.7 g | 34.7 g | +32% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.30 mg | — | |
| Thiamin (Vitamin B1) | 0.643 mg | 0.095 mg | +580% |
| Riboflavin (Vitamin B2) | 0.113 mg | — | |
| Niacin (Vitamin B3) | 1.80 mg | 3.91 mg | -54% |
| Pantothenic acid (Vitamin B5) | 0.918 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.563 mg | 0.084 mg | +572% |
| Biotin (Vitamin B7) | 113 ug | 42.5 ug | +166% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 45.6 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 11.0 ug | — | |
| Carotene, alpha | 3.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 15.0 mg | 16.7 mg | -10% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 114 mg | 264 mg | -57% |
| Iron, Fe | 4.70 mg | 4.11 mg | +14% |
| Magnesium, Mg | 163 mg | 268 mg | -39% |
| Phosphorus, P | 290 mg | 507 mg | -43% |
| Potassium, K | 680 mg | 745 mg | -9% |
| Sodium, Na | 0 mg | 0.996 mg | -100% |
| Zinc, Zn | 2.45 mg | 3.18 mg | -23% |
| Copper, Cu | 1.73 mg | 0.975 mg | +77% |
| Manganese, Mn | 6.18 mg | 2.13 mg | +189% |
| Selenium, Se | 2.40 ug | 0.794 ug | +202% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2629 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 2.29 g | 3.18 g | -28% |
| Total Sugars | 4.34 g | — | |
| Sucrose | 4.20 g | — | |
| Glucose | 0.070 g | — | |
| Fructose | 0.070 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 0.480 g | — | |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 113 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 113 ug | — | |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 20.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 92.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.330 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 14.2 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 3.10 g | 3.30 g | -6% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 1.26 g | 0.819 g | +54% |
| SFA 20:0 (Arachidic acid) | 0.102 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.116 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 45.4 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.131 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 7.92 g | 12.6 g | -37% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.83 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.087 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Stigmasterol | 1.00 mg | — | |
| Campesterol | 7.00 mg | — | |
| Beta-sitosterol | 102 mg | — | |
| Tryptophan (EAA) | 0.193 g | 0.196 g | -2% |
| Threonine (EAA) | 0.497 g | 0.779 g | -36% |
| Isoleucine (EAA, BCAA) | 0.545 g | 0.930 g | -41% |
| Leucine (EAA, BCAA) | 1.06 g | 1.75 g | -39% |
| Lysine (EAA) | 0.420 g | 0.646 g | -35% |
| Methionine (EAA) | 0.221 g | 0.189 g | +17% |
| Cystine (conditionally essential) | 0.277 g | — | |
| Phenylalanine (EAA) | 0.663 g | 1.38 g | -52% |
| Tyrosine (conditionally essential) | 0.362 g | 0.760 g | -52% |
| Valine (EAA, BCAA) | 0.701 g | 1.09 g | -36% |
| Arginine (conditionally essential) | 2.21 g | 2.77 g | -20% |
| Histidine (EAA) | 0.432 g | 0.639 g | -32% |
| Alanine | 0.730 g | 1.18 g | -38% |
| Aspartic acid | 1.68 g | 3.01 g | -44% |
| Glutamic acid | 3.71 g | 7.42 g | -50% |
| Glycine (conditionally essential) | 0.724 g | 1.65 g | -56% |
| Proline (conditionally essential) | 0.561 g | 1.12 g | -50% |
| Serine | 0.735 g | 1.06 g | -31% |
| Hydroxyproline | — | 0.044 g | |
| Cysteine | — | 0.449 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| 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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