Seeds vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, cottonseed flour, low fat (glandless) is higher in more vitamins & minerals
Calories (kcal)
Seeds 332
Almond butter —
Protein (g)
Seeds 49.8
Almond butter 20.8
Carbs (g)
Seeds 36.1
Almond butter 21.2
Fat (g)
Seeds 1.41
Almond butter 53.0
Fiber (g)
Seeds —
Almond butter 9.72
Quick answers
Which has more protein?
Seeds, cottonseed flour, low fat (glandless) — 49.8g vs 20.8g per 100g.
Which is more nutrient-dense?
Seeds, cottonseed flour, low fat (glandless) 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 | 332 kcal | — | |
| Macronutrients | |||
| Water | 6.90 g | 1.75 g | +294% |
| Protein | 49.8 g | 20.8 g | +140% |
| Total lipid (fat) | 1.41 g | 53.0 g | -97% |
| Carbohydrate, by difference | 36.1 g | 21.2 g | +70% |
| Fiber, total dietary | — | 9.72 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.310 g | 4.25 g | -93% |
| Fatty acids, total monounsaturated | 0.221 g | 34.7 g | -99% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.40 mg | — | |
| Thiamin (Vitamin B1) | 2.09 mg | 0.095 mg | +2109% |
| Riboflavin (Vitamin B2) | 0.396 mg | — | |
| Niacin (Vitamin B3) | 4.04 mg | 3.91 mg | +3% |
| Pantothenic acid (Vitamin B5) | 0.445 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.764 mg | 0.084 mg | +812% |
| Biotin (Vitamin B7) | 228 ug | 42.5 ug | +437% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 22.0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 16.7 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 474 mg | 264 mg | +80% |
| Iron, Fe | 12.6 mg | 4.11 mg | +206% |
| Magnesium, Mg | 716 mg | 268 mg | +167% |
| Phosphorus, P | 1587 mg | 507 mg | +213% |
| Potassium, K | 1761 mg | 745 mg | +136% |
| Sodium, Na | 35.0 mg | 0.996 mg | +3413% |
| Zinc, Zn | 11.6 mg | 3.18 mg | +265% |
| Copper, Cu | 1.17 mg | 0.975 mg | +20% |
| Manganese, Mn | 2.13 mg | 2.13 mg | = |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 1389 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 5.76 g | 3.18 g | +81% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 228 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 228 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 432 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 14:0 (Myristic acid) | 0.011 g | — | |
| SFA 16:0 (Palmitic acid) | 0.269 g | 3.30 g | -92% |
| SFA 18:0 (Stearic acid) | 0.027 g | 0.819 g | -97% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.211 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| Fatty acids, total polyunsaturated | 0.577 g | 12.6 g | -95% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.570 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.002 g | — | |
| Tryptophan (EAA) | 0.752 g | 0.196 g | +283% |
| Threonine (EAA) | 1.84 g | 0.779 g | +137% |
| Isoleucine (EAA, BCAA) | 1.80 g | 0.930 g | +93% |
| Leucine (EAA, BCAA) | 3.40 g | 1.75 g | +94% |
| Lysine (EAA) | 2.53 g | 0.646 g | +291% |
| Methionine (EAA) | 0.809 g | 0.189 g | +328% |
| Cystine (conditionally essential) | 1.31 g | — | |
| Phenylalanine (EAA) | 3.10 g | 1.38 g | +124% |
| Tyrosine (conditionally essential) | 1.80 g | 0.760 g | +136% |
| Valine (EAA, BCAA) | 2.56 g | 1.09 g | +134% |
| Arginine (conditionally essential) | 6.73 g | 2.77 g | +143% |
| Histidine (EAA) | 1.57 g | 0.639 g | +146% |
| Alanine | 2.31 g | 1.18 g | +96% |
| Aspartic acid | 5.43 g | 3.01 g | +80% |
| Glutamic acid | 12.5 g | 7.42 g | +68% |
| Glycine (conditionally essential) | 2.42 g | 1.65 g | +47% |
| Proline (conditionally essential) | 2.13 g | 1.12 g | +89% |
| Serine | 2.49 g | 1.06 g | +134% |
| 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.
Seeds, cottonseed flour, low fat (glandless) nutrition facts Almond butter, creamy nutrition facts Compare other foods →
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