Seeds vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Seeds 332
Almond butter —
Protein (g)
Seeds 15.4
Almond butter 20.8
Carbs (g)
Seeds 64.5
Almond butter 21.2
Fat (g)
Seeds 1.97
Almond butter 53.0
Fiber (g)
Seeds —
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 15.4g per 100g.
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 | 14.2 g | 1.75 g | +709% |
| Protein | 15.4 g | 20.8 g | -26% |
| Total lipid (fat) | 1.97 g | 53.0 g | -96% |
| Carbohydrate, by difference | 64.5 g | 21.2 g | +204% |
| Fiber, total dietary | — | 9.72 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.330 g | 4.25 g | -92% |
| Fatty acids, total monounsaturated | 0.388 g | 34.7 g | -99% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.640 mg | 0.095 mg | +577% |
| Riboflavin (Vitamin B2) | 0.150 mg | — | |
| Niacin (Vitamin B3) | 1.60 mg | 3.91 mg | -59% |
| Pantothenic acid (Vitamin B5) | 0.851 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.629 mg | 0.084 mg | +651% |
| Biotin (Vitamin B7) | 104 ug | 42.5 ug | +145% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 3.00 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 16.7 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 163 mg | 264 mg | -38% |
| Iron, Fe | 3.53 mg | 4.11 mg | -14% |
| Magnesium, Mg | 210 mg | 268 mg | -22% |
| Phosphorus, P | 626 mg | 507 mg | +23% |
| Potassium, K | 1368 mg | 745 mg | +84% |
| Sodium, Na | 5.00 mg | 0.996 mg | +402% |
| Zinc, Zn | 1.05 mg | 3.18 mg | -67% |
| Copper, Cu | 0.350 mg | 0.975 mg | -64% |
| Manganese, Mn | 2.32 mg | 2.13 mg | +9% |
| 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 | 3.99 g | 3.18 g | +25% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 104 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 104 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 50.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 14:0 (Myristic acid) | 0.004 g | — | |
| SFA 16:0 (Palmitic acid) | 0.288 g | 3.30 g | -91% |
| SFA 18:0 (Stearic acid) | — | 0.819 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.230 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.043 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.115 g | — | |
| Fatty acids, total polyunsaturated | 1.17 g | 12.6 g | -91% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.06 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.102 g | — | |
| Tryptophan (EAA) | 0.221 g | 0.196 g | +13% |
| Threonine (EAA) | 0.747 g | 0.779 g | -4% |
| Isoleucine (EAA, BCAA) | 0.765 g | 0.930 g | -18% |
| Leucine (EAA, BCAA) | 1.22 g | 1.75 g | -31% |
| Lysine (EAA) | 0.985 g | 0.646 g | +52% |
| Methionine (EAA) | 0.267 g | 0.189 g | +41% |
| Cystine (conditionally essential) | 0.201 g | — | |
| Phenylalanine (EAA) | 0.767 g | 1.38 g | -45% |
| Tyrosine (conditionally essential) | 0.375 g | 0.760 g | -51% |
| Valine (EAA, BCAA) | 0.991 g | 1.09 g | -9% |
| Arginine (conditionally essential) | 1.26 g | 2.77 g | -54% |
| Histidine (EAA) | 0.430 g | 0.639 g | -33% |
| Alanine | 0.892 g | 1.18 g | -24% |
| Aspartic acid | 1.88 g | 3.01 g | -37% |
| Glutamic acid | 3.57 g | 7.42 g | -52% |
| Glycine (conditionally essential) | 0.826 g | 1.65 g | -50% |
| Proline (conditionally essential) | 1.28 g | 1.12 g | +14% |
| Serine | 0.939 g | 1.06 g | -12% |
| 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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