Seeds vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, cottonseed flour, partially defatted (glandless) is higher in more vitamins & minerals
Calories (kcal)
Seeds 359
Almond butter —
Protein (g)
Seeds 41.0
Almond butter 20.8
Carbs (g)
Seeds 40.5
Almond butter 21.2
Fat (g)
Seeds 6.20
Almond butter 53.0
Fiber (g)
Seeds 3.00
Almond butter 9.72
Quick answers
Which has more protein?
Seeds, cottonseed flour, partially defatted (glandless) — 41.0g vs 20.8g per 100g.
Which is more nutrient-dense?
Seeds, cottonseed flour, partially defatted (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 | 359 kcal | — | |
| Macronutrients | |||
| Water | 6.30 g | 1.75 g | +260% |
| Protein | 41.0 g | 20.8 g | +97% |
| Total lipid (fat) | 6.20 g | 53.0 g | -88% |
| Carbohydrate, by difference | 40.5 g | 21.2 g | +91% |
| Fiber, total dietary | 3.00 g | 9.72 g | -69% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.59 g | 4.25 g | -63% |
| Fatty acids, total monounsaturated | 1.13 g | 34.7 g | -97% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.40 mg | — | |
| Thiamin (Vitamin B1) | 2.10 mg | 0.095 mg | +2123% |
| Riboflavin (Vitamin B2) | 0.399 mg | — | |
| Niacin (Vitamin B3) | 4.07 mg | 3.91 mg | +4% |
| Pantothenic acid (Vitamin B5) | 0.448 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.769 mg | 0.084 mg | +818% |
| Biotin (Vitamin B7) | 229 ug | 42.5 ug | +439% |
| 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 | 478 mg | 264 mg | +81% |
| Iron, Fe | 12.7 mg | 4.11 mg | +208% |
| Magnesium, Mg | 721 mg | 268 mg | +169% |
| Phosphorus, P | 1597 mg | 507 mg | +215% |
| Potassium, K | 1772 mg | 745 mg | +138% |
| Sodium, Na | 35.0 mg | 0.996 mg | +3413% |
| Zinc, Zn | 11.7 mg | 3.18 mg | +268% |
| Copper, Cu | 1.18 mg | 0.975 mg | +21% |
| Manganese, Mn | 2.14 mg | 2.13 mg | = |
| Selenium, Se | 5.60 ug | 0.794 ug | +605% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 1502 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 6.00 g | 3.18 g | +88% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 229 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 229 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 434 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.056 g | — | |
| SFA 16:0 (Palmitic acid) | 1.38 g | 3.30 g | -58% |
| SFA 18:0 (Stearic acid) | 0.140 g | 0.819 g | -83% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.042 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.08 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.96 g | 12.6 g | -77% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.92 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.618 g | 0.196 g | +215% |
| Threonine (EAA) | 1.51 g | 0.779 g | +95% |
| Isoleucine (EAA, BCAA) | 1.48 g | 0.930 g | +59% |
| Leucine (EAA, BCAA) | 2.80 g | 1.75 g | +60% |
| Lysine (EAA) | 2.08 g | 0.646 g | +222% |
| Methionine (EAA) | 0.665 g | 0.189 g | +252% |
| Cystine (conditionally essential) | 1.07 g | — | |
| Phenylalanine (EAA) | 2.55 g | 1.38 g | +84% |
| Tyrosine (conditionally essential) | 1.48 g | 0.760 g | +94% |
| Valine (EAA, BCAA) | 2.10 g | 1.09 g | +92% |
| Arginine (conditionally essential) | 5.53 g | 2.77 g | +100% |
| Histidine (EAA) | 1.29 g | 0.639 g | +102% |
| Alanine | 1.90 g | 1.18 g | +61% |
| Aspartic acid | 4.46 g | 3.01 g | +48% |
| Glutamic acid | 10.3 g | 7.42 g | +38% |
| Glycine (conditionally essential) | 1.99 g | 1.65 g | +21% |
| Proline (conditionally essential) | 1.75 g | 1.12 g | +56% |
| Serine | 2.05 g | 1.06 g | +93% |
| Hydroxyproline | — | 0.044 g | |
| Cysteine | — | 0.449 g | |
| Alcohol, ethyl | 0 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, partially defatted (glandless) nutrition facts Almond butter, creamy nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +3413% in Seeds, cottonseed flour, partially defatted (glandless) Thiamin (Vitamin B1) +2123% in Seeds, cottonseed flour, partially defatted (glandless) Vitamin B-6 — Pyridoxine +818% in Seeds, cottonseed flour, partially defatted (glandless) Selenium, Se +605% in Seeds, cottonseed flour, partially defatted (glandless)
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.