Seeds vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, pumpkin and squash seed kernels, dried is higher in more vitamins & minerals
Calories (kcal)
Seeds 559
Almond butter —
Protein (g)
Seeds 30.2
Almond butter 20.8
Carbs (g)
Seeds 10.7
Almond butter 21.2
Fat (g)
Seeds 49.0
Almond butter 53.0
Fiber (g)
Seeds 6.00
Almond butter 9.72
Quick answers
Which has more protein?
Seeds, pumpkin and squash seed kernels, dried — 30.2g vs 20.8g per 100g.
Which is more nutrient-dense?
Seeds, pumpkin and squash seed kernels, 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 | 559 kcal | — | |
| Macronutrients | |||
| Water | 5.23 g | 1.75 g | +199% |
| Protein | 30.2 g | 20.8 g | +45% |
| Total lipid (fat) | 49.0 g | 53.0 g | -8% |
| Carbohydrate, by difference | 10.7 g | 21.2 g | -50% |
| Fiber, total dietary | 6.00 g | 9.72 g | -38% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.66 g | 4.25 g | +104% |
| Fatty acids, total monounsaturated | 16.2 g | 34.7 g | -53% |
| Fatty acids, total trans | 0.064 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.90 mg | — | |
| Thiamin (Vitamin B1) | 0.273 mg | 0.095 mg | +189% |
| Riboflavin (Vitamin B2) | 0.153 mg | — | |
| Niacin (Vitamin B3) | 4.99 mg | 3.91 mg | +28% |
| Pantothenic acid (Vitamin B5) | 0.750 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.143 mg | 0.084 mg | +71% |
| Biotin (Vitamin B7) | 58.0 ug | 42.5 ug | +37% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 63.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 9.00 ug | — | |
| Carotene, alpha | 1.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.18 mg | 16.7 mg | -87% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 46.0 mg | 264 mg | -83% |
| Iron, Fe | 8.82 mg | 4.11 mg | +115% |
| Magnesium, Mg | 592 mg | 268 mg | +121% |
| Phosphorus, P | 1233 mg | 507 mg | +143% |
| Potassium, K | 809 mg | 745 mg | +9% |
| Sodium, Na | 7.00 mg | 0.996 mg | +603% |
| Zinc, Zn | 7.81 mg | 3.18 mg | +146% |
| Copper, Cu | 1.34 mg | 0.975 mg | +38% |
| Manganese, Mn | 4.54 mg | 2.13 mg | +113% |
| Selenium, Se | 9.40 ug | 0.794 ug | +1084% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2339 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 4.78 g | 3.18 g | +50% |
| Total Sugars | 1.40 g | — | |
| Sucrose | 1.13 g | — | |
| Glucose | 0.130 g | — | |
| Fructose | 0.150 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 1.47 g | — | |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 58.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 58.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 1.00 ug | — | |
| Vitamin A, IU | 16.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 74.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 35.1 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.440 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.060 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 7.30 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.001 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.003 g | — | |
| SFA 12:0 (Lauric acid) | 0.006 g | — | |
| SFA 14:0 (Myristic acid) | 0.059 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | — | |
| SFA 16:0 (Palmitic acid) | 5.36 g | 3.30 g | +63% |
| SFA 17:0 (Margaric acid) | 0.037 g | — | |
| SFA 18:0 (Stearic acid) | 2.87 g | 0.819 g | +250% |
| SFA 20:0 (Arachidic acid) | 0.212 g | — | |
| SFA 22:0 (Behenic acid) | 0.057 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.044 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.048 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.048 g | 0.247 g | -81% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 16.1 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 16.1 g | 34.3 g | -53% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.056 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.005 g | — | |
| Fatty acids, total polyunsaturated | 21.0 g | 12.6 g | +66% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 20.7 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 20.7 g | 12.6 g | +64% |
| PUFA 18:2 CLAs | 0.004 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.120 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.120 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.131 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.006 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 | — | |
| Fatty acids, total trans-monoenoic | 0.026 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.025 g | — | |
| TFA 22:1 t | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.039 g | — | |
| Fatty acids, total trans-polyenoic | 0.039 g | — | |
| Tryptophan (EAA) | 0.576 g | 0.196 g | +193% |
| Threonine (EAA) | 0.998 g | 0.779 g | +28% |
| Isoleucine (EAA, BCAA) | 1.28 g | 0.930 g | +38% |
| Leucine (EAA, BCAA) | 2.42 g | 1.75 g | +38% |
| Lysine (EAA) | 1.24 g | 0.646 g | +91% |
| Methionine (EAA) | 0.603 g | 0.189 g | +219% |
| Cystine (conditionally essential) | 0.332 g | — | |
| Phenylalanine (EAA) | 1.73 g | 1.38 g | +25% |
| Tyrosine (conditionally essential) | 1.09 g | 0.760 g | +44% |
| Valine (EAA, BCAA) | 1.58 g | 1.09 g | +44% |
| Arginine (conditionally essential) | 5.35 g | 2.77 g | +93% |
| Histidine (EAA) | 0.780 g | 0.639 g | +22% |
| Alanine | 1.49 g | 1.18 g | +26% |
| Aspartic acid | 2.96 g | 3.01 g | -2% |
| Glutamic acid | 6.19 g | 7.42 g | -17% |
| Glycine (conditionally essential) | 1.84 g | 1.65 g | +12% |
| Proline (conditionally essential) | 1.32 g | 1.12 g | +17% |
| Serine | 1.67 g | 1.06 g | +57% |
| Hydroxyproline | — | 0.044 g | |
| Cysteine | — | 0.449 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| 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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