Nuts vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Nuts 719
Almond butter —
Protein (g)
Nuts 10.8
Almond butter 20.8
Carbs (g)
Nuts 3.98
Almond butter 21.2
Fat (g)
Nuts 79.6
Almond butter 53.0
Fiber (g)
Nuts —
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 10.8g per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Nuts | Almond butter | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 719 kcal | — | |
| Macronutrients | |||
| Water | 2.77 g | 1.75 g | +58% |
| Protein | 10.8 g | 20.8 g | -48% |
| Total lipid (fat) | 79.6 g | 53.0 g | +50% |
| Carbohydrate, by difference | 3.98 g | 21.2 g | -81% |
| Fiber, total dietary | — | 9.72 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 31.2 g | 4.25 g | +633% |
| Fatty acids, total monounsaturated | 37.2 g | 34.7 g | +7% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | — | |
| Thiamin (Vitamin B1) | 0.913 mg | 0.095 mg | +866% |
| Riboflavin (Vitamin B2) | 0.093 mg | — | |
| Niacin (Vitamin B3) | 0.519 mg | 3.91 mg | -87% |
| Pantothenic acid (Vitamin B5) | 0.479 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.115 mg | 0.084 mg | +37% |
| Biotin (Vitamin B7) | 60.0 ug | 42.5 ug | +41% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 2.00 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 16.7 mg | |
| Minerals | |||
| Calcium, Ca | 145 mg | 264 mg | -45% |
| Iron, Fe | 3.53 mg | 4.11 mg | -14% |
| Magnesium, Mg | 302 mg | 268 mg | +13% |
| Phosphorus, P | 575 mg | 507 mg | +13% |
| Potassium, K | 507 mg | 745 mg | -32% |
| Sodium, Na | 3.00 mg | 0.996 mg | +201% |
| Zinc, Zn | 2.97 mg | 3.18 mg | -7% |
| Copper, Cu | 0.958 mg | 0.975 mg | -2% |
| Manganese, Mn | 2.31 mg | 2.13 mg | +8% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 3008 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 2.91 g | 3.18 g | -9% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 60.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 60.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 41.0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 16:0 (Palmitic acid) | 22.0 g | 3.30 g | +568% |
| SFA 18:0 (Stearic acid) | 9.15 g | 0.819 g | +1017% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 37.2 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| Fatty acids, total polyunsaturated | 7.61 g | 12.6 g | -40% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.61 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| Tryptophan (EAA) | 0.189 g | 0.196 g | -4% |
| Threonine (EAA) | 0.407 g | 0.779 g | -48% |
| Isoleucine (EAA, BCAA) | 0.483 g | 0.930 g | -48% |
| Leucine (EAA, BCAA) | 0.890 g | 1.75 g | -49% |
| Lysine (EAA) | 0.369 g | 0.646 g | -43% |
| Methionine (EAA) | 0.395 g | 0.189 g | +109% |
| Cystine (conditionally essential) | 0.189 g | — | |
| Phenylalanine (EAA) | 0.497 g | 1.38 g | -64% |
| Tyrosine (conditionally essential) | 0.381 g | 0.760 g | -50% |
| Valine (EAA, BCAA) | 0.701 g | 1.09 g | -36% |
| Arginine (conditionally essential) | 1.52 g | 2.77 g | -45% |
| Histidine (EAA) | 0.255 g | 0.639 g | -60% |
| Alanine | 0.509 g | 1.18 g | -57% |
| Aspartic acid | 1.22 g | 3.01 g | -59% |
| Glutamic acid | 2.39 g | 7.42 g | -68% |
| Glycine (conditionally essential) | 0.650 g | 1.65 g | -61% |
| Proline (conditionally essential) | 0.471 g | 1.12 g | -58% |
| Serine | 0.599 g | 1.06 g | -44% |
| 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.
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