Nuts vs Almond butter
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Almond butter, creamy is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Almond butter —
Protein (g)
Nuts 14.6
Almond butter 20.8
Carbs (g)
Nuts 10.9
Almond butter 21.2
Fat (g)
Nuts 69.7
Almond butter 53.0
Fiber (g)
Nuts 5.21
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 14.6g 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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 3.14 g | 1.75 g | +80% |
| Protein | 14.6 g | 20.8 g | -30% |
| Total lipid (fat) | 69.7 g | 53.0 g | +31% |
| Carbohydrate, by difference | 10.9 g | 21.2 g | -49% |
| Fiber, total dietary | 5.21 g | 9.72 g | -46% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.05 g | 4.25 g | +42% |
| Fatty acids, total monounsaturated | 9.63 g | 34.7 g | -72% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.230 mg | 0.095 mg | +143% |
| Niacin (Vitamin B3) | 1.22 mg | 3.91 mg | -69% |
| Vitamin B-6 — Pyridoxine | 0.660 mg | 0.084 mg | +688% |
| Biotin (Vitamin B7) | — | 42.5 ug | |
| Vitamin E (alpha-tocopherol) | — | 16.7 mg | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 88.3 mg | 264 mg | -67% |
| Iron, Fe | 2.23 mg | 4.11 mg | -46% |
| Magnesium, Mg | 142 mg | 268 mg | -47% |
| Phosphorus, P | 365 mg | 507 mg | -28% |
| Potassium, K | 424 mg | 745 mg | -43% |
| Sodium, Na | 0 mg | 0.996 mg | -100% |
| Zinc, Zn | 2.76 mg | 3.18 mg | -13% |
| Copper, Cu | 1.21 mg | 0.975 mg | +24% |
| Manganese, Mn | 2.99 mg | 2.13 mg | +40% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 730 kcal | 645 kcal | +13% |
| Energy (Atwater Specific Factors) | 679 kcal | 603 kcal | +13% |
| Nitrogen | 2.75 g | 4.01 g | -32% |
| Ash | 1.64 g | 3.18 g | -48% |
| Molybdenum, Mo | 21.0 ug | — | |
| Biotin | 17.3 ug | 57.3 ug | -70% |
| Betaine | 0.300 mg | — | |
| Vitamin K1 — Phylloquinone | 1.70 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 | 49.3 g | 12.6 g | +291% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| Tryptophan (EAA) | 0.127 g | 0.196 g | -35% |
| Threonine (EAA) | 0.443 g | 0.779 g | -43% |
| Isoleucine (EAA, BCAA) | 0.520 g | 0.930 g | -44% |
| Leucine (EAA, BCAA) | 0.997 g | 1.75 g | -43% |
| Lysine (EAA) | 0.380 g | 0.646 g | -41% |
| Methionine (EAA) | 0.190 g | 0.189 g | +1% |
| Phenylalanine (EAA) | 0.607 g | 1.38 g | -56% |
| Tyrosine (conditionally essential) | 0.430 g | 0.760 g | -43% |
| Valine (EAA, BCAA) | 0.597 g | 1.09 g | -45% |
| Arginine (conditionally essential) | 2.02 g | 2.77 g | -27% |
| Histidine (EAA) | 0.343 g | 0.639 g | -46% |
| Alanine | 0.590 g | 1.18 g | -50% |
| Aspartic acid | 1.29 g | 3.01 g | -57% |
| Glutamic acid | 2.99 g | 7.42 g | -60% |
| Glycine (conditionally essential) | 0.690 g | 1.65 g | -58% |
| Proline (conditionally essential) | 0.780 g | 1.12 g | -31% |
| Serine | 0.780 g | 1.06 g | -27% |
| Hydroxyproline | 0 g | 0.044 g | -100% |
| Cysteine | 0.377 g | 0.449 g | -16% |
| Daidzein | 0.020 mg | 0 mg | |
| Genistein | 0.010 mg | 0.079 mg | -87% |
| Daidzin | — | 0.028 mg | |
| Genistin | — | 0 mg | |
| Glycitin | — | 0.172 mg | |
| Proanthocyanidin dimers | 5.65 mg | — | |
| Proanthocyanidin trimers | 7.19 mg | — | |
| Proanthocyanidin 4-6mers | 22.0 mg | — | |
| Proanthocyanidin 7-10mers | 5.41 mg | — | |
| Proanthocyanidin polymers (>10mers) | 20.0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 10.0 mg | — | |
| Choline from phosphatidylcholine | 21.0 mg | — | |
| Choline from phosphocholine | 0.800 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 7.30 mg | — | |
| Total Choline | 39.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0.025 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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