Nuts vs Almond butter
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Nuts, pine nuts, raw is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Almond butter —
Protein (g)
Nuts 15.7
Almond butter 20.8
Carbs (g)
Nuts 18.6
Almond butter 21.2
Fat (g)
Nuts 61.3
Almond butter 53.0
Fiber (g)
Nuts 3.94
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 15.7g per 100g.
Which is more nutrient-dense?
Nuts, pine nuts, raw 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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 1.92 g | 1.75 g | +10% |
| Protein | 15.7 g | 20.8 g | -24% |
| Total lipid (fat) | 61.3 g | 53.0 g | +16% |
| Carbohydrate, by difference | 18.6 g | 21.2 g | -12% |
| Fiber, total dietary | 3.94 g | 9.72 g | -59% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 4.25 g | |
| Fatty acids, total monounsaturated | — | 34.7 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.625 mg | 0.095 mg | +561% |
| Niacin (Vitamin B3) | 4.47 mg | 3.91 mg | +14% |
| Vitamin B-6 — Pyridoxine | 0.255 mg | 0.084 mg | +204% |
| Biotin (Vitamin B7) | — | 42.5 ug | |
| Vitamin E (alpha-tocopherol) | — | 16.7 mg | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 8.74 mg | 264 mg | -97% |
| Iron, Fe | 5.36 mg | 4.11 mg | +30% |
| Magnesium, Mg | 206 mg | 268 mg | -23% |
| Phosphorus, P | 540 mg | 507 mg | +7% |
| Potassium, K | 655 mg | 745 mg | -12% |
| Sodium, Na | 0 mg | 0.996 mg | -100% |
| Zinc, Zn | 5.71 mg | 3.18 mg | +80% |
| Copper, Cu | 1.12 mg | 0.975 mg | +15% |
| Manganese, Mn | 10.3 mg | 2.13 mg | +380% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 689 kcal | 645 kcal | +7% |
| Energy (Atwater Specific Factors) | 643 kcal | 603 kcal | +7% |
| Nitrogen | 2.96 g | 4.01 g | -26% |
| Ash | 2.51 g | 3.18 g | -21% |
| Molybdenum, Mo | 3.28 ug | — | |
| Biotin | 12.9 ug | 57.3 ug | -77% |
| Betaine | 0.400 mg | — | |
| Vitamin K1 — Phylloquinone | 3.20 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 16:0 (Palmitic acid) | — | 3.30 g | |
| SFA 18:0 (Stearic acid) | — | 0.819 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| Fatty acids, total polyunsaturated | — | 12.6 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| Tryptophan (EAA) | 0.147 g | 0.196 g | -25% |
| Threonine (EAA) | 0.467 g | 0.779 g | -40% |
| Isoleucine (EAA, BCAA) | 0.567 g | 0.930 g | -39% |
| Leucine (EAA, BCAA) | 1.10 g | 1.75 g | -37% |
| Lysine (EAA) | 0.587 g | 0.646 g | -9% |
| Methionine (EAA) | 0.330 g | 0.189 g | +75% |
| Phenylalanine (EAA) | 0.593 g | 1.38 g | -57% |
| Tyrosine (conditionally essential) | 0.587 g | 0.760 g | -23% |
| Valine (EAA, BCAA) | 0.737 g | 1.09 g | -33% |
| Arginine (conditionally essential) | 2.66 g | 2.77 g | -4% |
| Histidine (EAA) | 0.370 g | 0.639 g | -42% |
| Alanine | 0.747 g | 1.18 g | -37% |
| Aspartic acid | 1.38 g | 3.01 g | -54% |
| Glutamic acid | 3.44 g | 7.42 g | -54% |
| Glycine (conditionally essential) | 0.730 g | 1.65 g | -56% |
| Proline (conditionally essential) | 1.05 g | 1.12 g | -7% |
| Serine | 0.983 g | 1.06 g | -7% |
| Hydroxyproline | 0 g | 0.044 g | -100% |
| Cysteine | 0.470 g | 0.449 g | +5% |
| Daidzein | — | 0 mg | |
| Genistein | — | 0.079 mg | |
| Daidzin | — | 0.028 mg | |
| Genistin | — | 0 mg | |
| Glycitin | — | 0.172 mg | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.700 mg | — | |
| Choline from phosphatidylcholine | 45.0 mg | — | |
| Choline from phosphocholine | 2.10 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 8.40 mg | — | |
| Total Choline | 56.0 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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