Seeds vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, chia seeds, dried is higher in more vitamins & minerals
Calories (kcal)
Seeds 486
Almond butter —
Protein (g)
Seeds 16.5
Almond butter 20.8
Carbs (g)
Seeds 42.1
Almond butter 21.2
Fat (g)
Seeds 30.7
Almond butter 53.0
Fiber (g)
Seeds 34.4
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 16.5g per 100g.
Which is more nutrient-dense?
Seeds, chia seeds, dried 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 | Seeds | Almond butter | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 486 kcal | — | |
| Macronutrients | |||
| Water | 5.80 g | 1.75 g | +231% |
| Protein | 16.5 g | 20.8 g | -20% |
| Total lipid (fat) | 30.7 g | 53.0 g | -42% |
| Carbohydrate, by difference | 42.1 g | 21.2 g | +98% |
| Fiber, total dietary | 34.4 g | 9.72 g | +254% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.33 g | 4.25 g | -22% |
| Fatty acids, total monounsaturated | 2.31 g | 34.7 g | -93% |
| Fatty acids, total trans | 0.140 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.60 mg | — | |
| Thiamin (Vitamin B1) | 0.620 mg | 0.095 mg | +556% |
| Riboflavin (Vitamin B2) | 0.170 mg | — | |
| Niacin (Vitamin B3) | 8.83 mg | 3.91 mg | +126% |
| Vitamin B-6 — Pyridoxine | — | 0.084 mg | |
| Biotin (Vitamin B7) | 49.0 ug | 42.5 ug | +15% |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.500 mg | 16.7 mg | -97% |
| Minerals | |||
| Calcium, Ca | 631 mg | 264 mg | +139% |
| Iron, Fe | 7.72 mg | 4.11 mg | +88% |
| Magnesium, Mg | 335 mg | 268 mg | +25% |
| Phosphorus, P | 860 mg | 507 mg | +70% |
| Potassium, K | 407 mg | 745 mg | -45% |
| Sodium, Na | 16.0 mg | 0.996 mg | +1506% |
| Zinc, Zn | 4.58 mg | 3.18 mg | +44% |
| Copper, Cu | 0.924 mg | 0.975 mg | -5% |
| Manganese, Mn | 2.72 mg | 2.13 mg | +28% |
| Selenium, Se | 55.2 ug | 0.794 ug | +6854% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2034 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 4.80 g | 3.18 g | +51% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 49.0 ug | — | |
| Vitamin A, IU | 54.0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 14:0 (Myristic acid) | 0.030 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.030 g | — | |
| SFA 16:0 (Palmitic acid) | 2.17 g | 3.30 g | -34% |
| SFA 17:0 (Margaric acid) | 0.063 g | — | |
| SFA 18:0 (Stearic acid) | 0.912 g | 0.819 g | +11% |
| SFA 20:0 (Arachidic acid) | 0.093 g | — | |
| SFA 22:0 (Behenic acid) | 0.032 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.030 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.029 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) | 2.20 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.046 g | — | |
| Fatty acids, total polyunsaturated | 23.7 g | 12.6 g | +88% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.84 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.84 g | 12.6 g | -54% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 17.8 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 17.8 g | — | |
| Tryptophan (EAA) | 0.436 g | 0.196 g | +122% |
| Threonine (EAA) | 0.709 g | 0.779 g | -9% |
| Isoleucine (EAA, BCAA) | 0.801 g | 0.930 g | -14% |
| Leucine (EAA, BCAA) | 1.37 g | 1.75 g | -22% |
| Lysine (EAA) | 0.970 g | 0.646 g | +50% |
| Methionine (EAA) | 0.588 g | 0.189 g | +211% |
| Cystine (conditionally essential) | 0.407 g | — | |
| Phenylalanine (EAA) | 1.02 g | 1.38 g | -27% |
| Tyrosine (conditionally essential) | 0.563 g | 0.760 g | -26% |
| Valine (EAA, BCAA) | 0.950 g | 1.09 g | -13% |
| Arginine (conditionally essential) | 2.14 g | 2.77 g | -23% |
| Histidine (EAA) | 0.531 g | 0.639 g | -17% |
| Alanine | 1.04 g | 1.18 g | -12% |
| Aspartic acid | 1.69 g | 3.01 g | -44% |
| Glutamic acid | 3.50 g | 7.42 g | -53% |
| Glycine (conditionally essential) | 0.943 g | 1.65 g | -43% |
| Proline (conditionally essential) | 0.776 g | 1.12 g | -31% |
| Serine | 1.05 g | 1.06 g | -1% |
| 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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