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 500
Almond butter —
Protein (g)
Nuts 8.28
Almond butter 20.8
Carbs (g)
Nuts 47.6
Almond butter 21.2
Fat (g)
Nuts 35.7
Almond butter 53.0
Fiber (g)
Nuts 3.60
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 8.28g 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 | 500 kcal | — | |
| Macronutrients | |||
| Water | 6.28 g | 1.75 g | +259% |
| Protein | 8.28 g | 20.8 g | -60% |
| Total lipid (fat) | 35.7 g | 53.0 g | -33% |
| Carbohydrate, by difference | 47.6 g | 21.2 g | +124% |
| Fiber, total dietary | 3.60 g | 9.72 g | -63% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.57 g | 4.25 g | -16% |
| Fatty acids, total monounsaturated | 5.36 g | 34.7 g | -85% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | — | 0.095 mg | |
| Niacin (Vitamin B3) | — | 3.91 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.084 mg | |
| Biotin (Vitamin B7) | — | 42.5 ug | |
| Vitamin E (alpha-tocopherol) | — | 16.7 mg | |
| Minerals | |||
| Calcium, Ca | 71.0 mg | 264 mg | -73% |
| Iron, Fe | 1.29 mg | 4.11 mg | -69% |
| Magnesium, Mg | — | 268 mg | |
| Phosphorus, P | — | 507 mg | |
| Potassium, K | 232 mg | 745 mg | -69% |
| Sodium, Na | 446 mg | 0.996 mg | +44666% |
| Zinc, Zn | — | 3.18 mg | |
| Copper, Cu | — | 0.975 mg | |
| Manganese, Mn | — | 2.13 mg | |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2092 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 2.13 g | 3.18 g | -33% |
| Total Sugars | 32.1 g | — | |
| Biotin | — | 57.3 ug | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 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 | 25.0 g | 12.6 g | +98% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| Tryptophan (EAA) | — | 0.196 g | |
| Threonine (EAA) | — | 0.779 g | |
| Isoleucine (EAA, BCAA) | — | 0.930 g | |
| Leucine (EAA, BCAA) | — | 1.75 g | |
| Lysine (EAA) | — | 0.646 g | |
| Methionine (EAA) | — | 0.189 g | |
| Phenylalanine (EAA) | — | 1.38 g | |
| Tyrosine (conditionally essential) | — | 0.760 g | |
| Valine (EAA, BCAA) | — | 1.09 g | |
| Arginine (conditionally essential) | — | 2.77 g | |
| Histidine (EAA) | — | 0.639 g | |
| Alanine | — | 1.18 g | |
| Aspartic acid | — | 3.01 g | |
| Glutamic acid | — | 7.42 g | |
| Glycine (conditionally essential) | — | 1.65 g | |
| Proline (conditionally essential) | — | 1.12 g | |
| Serine | — | 1.06 g | |
| 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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