Nuts vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted is higher in more vitamins & minerals
Calories (kcal)
Nuts 607
Almond butter —
Protein (g)
Nuts 17.9
Almond butter 20.8
Carbs (g)
Nuts 25.0
Almond butter 21.2
Fat (g)
Nuts 50.0
Almond butter 53.0
Fiber (g)
Nuts 7.10
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 17.9g per 100g.
Which is more nutrient-dense?
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted 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 | 607 kcal | — | |
| Macronutrients | |||
| Water | 3.15 g | 1.75 g | +80% |
| Protein | 17.9 g | 20.8 g | -14% |
| Total lipid (fat) | 50.0 g | 53.0 g | -6% |
| Carbohydrate, by difference | 25.0 g | 21.2 g | +18% |
| Fiber, total dietary | 7.10 g | 9.72 g | -27% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.14 g | 4.25 g | +68% |
| Fatty acids, total monounsaturated | 28.6 g | 34.7 g | -18% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | — | |
| Thiamin (Vitamin B1) | 0.357 mg | 0.095 mg | +278% |
| Riboflavin (Vitamin B2) | 0.321 mg | — | |
| Niacin (Vitamin B3) | 2.00 mg | 3.91 mg | -49% |
| Pantothenic acid (Vitamin B5) | 0.607 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.357 mg | 0.084 mg | +326% |
| Biotin (Vitamin B7) | 104 ug | 42.5 ug | +145% |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 13.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 7.68 mg | 16.7 mg | -54% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 130 mg | 264 mg | -51% |
| Iron, Fe | 5.18 mg | 4.11 mg | +26% |
| Magnesium, Mg | 275 mg | 268 mg | +3% |
| Phosphorus, P | 433 mg | 507 mg | -15% |
| Potassium, K | 714 mg | 745 mg | -4% |
| Sodium, Na | 143 mg | 0.996 mg | +14253% |
| Zinc, Zn | 4.57 mg | 3.18 mg | +44% |
| Copper, Cu | 1.68 mg | 0.975 mg | +72% |
| Manganese, Mn | 2.14 mg | 2.13 mg | = |
| Selenium, Se | 139 ug | 0.794 ug | +17423% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2540 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 3.18 g | 3.18 g | = |
| Total Sugars | 5.21 g | — | |
| Sucrose | 5.00 g | — | |
| Glucose | 0.110 g | — | |
| Fructose | 0.040 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.070 g | — | |
| Galactose | 0 g | — | |
| Fluoride, F | 0 ug | — | |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 104 ug | — | |
| Vitamin A, IU | 27.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 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 14:0 (Myristic acid) | 0 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 3.86 g | 3.30 g | +17% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 2.21 g | 0.819 g | +170% |
| SFA 20:0 (Arachidic acid) | 0.143 g | — | |
| SFA 22:0 (Behenic acid) | 0.071 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.036 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 26.7 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| Fatty acids, total polyunsaturated | 12.5 g | 12.6 g | -1% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 10.8 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.250 g | 0.196 g | +27% |
| Threonine (EAA) | 0.643 g | 0.779 g | -17% |
| Isoleucine (EAA, BCAA) | 0.714 g | 0.930 g | -23% |
| Leucine (EAA, BCAA) | 1.43 g | 1.75 g | -18% |
| Lysine (EAA) | 0.786 g | 0.646 g | +22% |
| Methionine (EAA) | 0.321 g | 0.189 g | +70% |
| Cystine (conditionally essential) | 0.357 g | — | |
| Phenylalanine (EAA) | 1.00 g | 1.38 g | -28% |
| Tyrosine (conditionally essential) | 0.500 g | 0.760 g | -34% |
| Valine (EAA, BCAA) | 0.964 g | 1.09 g | -12% |
| Arginine (conditionally essential) | 2.21 g | 2.77 g | -20% |
| Histidine (EAA) | 0.500 g | 0.639 g | -22% |
| Alanine | 0.857 g | 1.18 g | -27% |
| Aspartic acid | 2.07 g | 3.01 g | -31% |
| Glutamic acid | 4.54 g | 7.42 g | -39% |
| Glycine (conditionally essential) | 1.11 g | 1.65 g | -33% |
| Proline (conditionally essential) | 0.857 g | 1.12 g | -24% |
| Serine | 1.00 g | 1.06 g | -6% |
| 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.
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted nutrition facts Almond butter, creamy nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +17423% in Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Sodium, Na +14253% in Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Vitamin B-6 — Pyridoxine +326% in Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Thiamin (Vitamin B1) +278% in Nuts, mixed nuts, oil roasted, without peanuts, lightly salted
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.