Seeds vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, hemp seed, hulled is higher in more vitamins & minerals
Calories (kcal)
Seeds 553
Almond butter —
Protein (g)
Seeds 31.6
Almond butter 20.8
Carbs (g)
Seeds 8.67
Almond butter 21.2
Fat (g)
Seeds 48.8
Almond butter 53.0
Fiber (g)
Seeds 4.00
Almond butter 9.72
Quick answers
Which has more protein?
Seeds, hemp seed, hulled — 31.6g vs 20.8g per 100g.
Which is more nutrient-dense?
Seeds, hemp seed, hulled 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 | 553 kcal | — | |
| Macronutrients | |||
| Water | 4.96 g | 1.75 g | +183% |
| Protein | 31.6 g | 20.8 g | +52% |
| Total lipid (fat) | 48.8 g | 53.0 g | -8% |
| Carbohydrate, by difference | 8.67 g | 21.2 g | -59% |
| Fiber, total dietary | 4.00 g | 9.72 g | -59% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.60 g | 4.25 g | +8% |
| Fatty acids, total monounsaturated | 5.40 g | 34.7 g | -84% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.500 mg | — | |
| Thiamin (Vitamin B1) | 1.27 mg | 0.095 mg | +1248% |
| Riboflavin (Vitamin B2) | 0.285 mg | — | |
| Niacin (Vitamin B3) | 9.20 mg | 3.91 mg | +135% |
| Vitamin B-6 — Pyridoxine | 0.600 mg | 0.084 mg | +616% |
| Biotin (Vitamin B7) | 110 ug | 42.5 ug | +159% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 7.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.800 mg | 16.7 mg | -95% |
| Minerals | |||
| Calcium, Ca | 70.0 mg | 264 mg | -73% |
| Iron, Fe | 7.95 mg | 4.11 mg | +94% |
| Magnesium, Mg | 700 mg | 268 mg | +161% |
| Phosphorus, P | 1650 mg | 507 mg | +226% |
| Potassium, K | 1200 mg | 745 mg | +61% |
| Sodium, Na | 5.00 mg | 0.996 mg | +402% |
| Zinc, Zn | 9.90 mg | 3.18 mg | +212% |
| Copper, Cu | 1.60 mg | 0.975 mg | +64% |
| Manganese, Mn | 7.60 mg | 2.13 mg | +256% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2313 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 6.06 g | 3.18 g | +90% |
| Total Sugars | 1.50 g | — | |
| Sucrose | 0.850 g | — | |
| Glucose | 0.200 g | — | |
| Fructose | 0.310 g | — | |
| Lactose | 0.070 g | — | |
| Maltose | 0.070 g | — | |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 110 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 110 ug | — | |
| Vitamin A, IU | 11.0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 16:0 (Palmitic acid) | 2.87 g | 3.30 g | -13% |
| SFA 18:0 (Stearic acid) | 1.24 g | 0.819 g | +52% |
| SFA 20:0 (Arachidic acid) | 0.312 g | — | |
| SFA 22:0 (Behenic acid) | 0.121 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.056 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.28 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.02 g | 34.3 g | -85% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.124 g | — | |
| Fatty acids, total polyunsaturated | 38.1 g | 12.6 g | +202% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 27.5 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 27.4 g | 12.6 g | +117% |
| PUFA 18:2 CLAs | 0.202 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 10.0 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 8.68 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 1.34 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.617 g | — | |
| Tryptophan (EAA) | 0.369 g | 0.196 g | +88% |
| Threonine (EAA) | 1.27 g | 0.779 g | +63% |
| Isoleucine (EAA, BCAA) | 1.29 g | 0.930 g | +38% |
| Leucine (EAA, BCAA) | 2.16 g | 1.75 g | +23% |
| Lysine (EAA) | 1.28 g | 0.646 g | +97% |
| Methionine (EAA) | 0.933 g | 0.189 g | +394% |
| Cystine (conditionally essential) | 0.672 g | — | |
| Phenylalanine (EAA) | 1.45 g | 1.38 g | +5% |
| Tyrosine (conditionally essential) | 1.26 g | 0.760 g | +66% |
| Valine (EAA, BCAA) | 1.78 g | 1.09 g | +62% |
| Arginine (conditionally essential) | 4.55 g | 2.77 g | +64% |
| Histidine (EAA) | 0.969 g | 0.639 g | +52% |
| Alanine | 1.53 g | 1.18 g | +29% |
| Aspartic acid | 3.66 g | 3.01 g | +22% |
| Glutamic acid | 6.27 g | 7.42 g | -16% |
| Glycine (conditionally essential) | 1.61 g | 1.65 g | -2% |
| Proline (conditionally essential) | 1.60 g | 1.12 g | +42% |
| Serine | 1.71 g | 1.06 g | +61% |
| 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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