Seeds vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Almond butter, creamy is higher in more vitamins & minerals
Calories (kcal)
Seeds 446
Almond butter —
Protein (g)
Seeds 18.5
Almond butter 20.8
Carbs (g)
Seeds 53.8
Almond butter 21.2
Fat (g)
Seeds 19.4
Almond butter 53.0
Fiber (g)
Seeds 18.4
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 18.5g per 100g.
Which is more nutrient-dense?
Almond butter, creamy 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 | 446 kcal | — | |
| Macronutrients | |||
| Water | 4.50 g | 1.75 g | +157% |
| Protein | 18.5 g | 20.8 g | -11% |
| Total lipid (fat) | 19.4 g | 53.0 g | -63% |
| Carbohydrate, by difference | 53.8 g | 21.2 g | +153% |
| Fiber, total dietary | 18.4 g | 9.72 g | +89% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.67 g | 4.25 g | -14% |
| Fatty acids, total monounsaturated | 6.03 g | 34.7 g | -83% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.300 mg | — | |
| Thiamin (Vitamin B1) | 0.034 mg | 0.095 mg | -64% |
| Riboflavin (Vitamin B2) | 0.052 mg | — | |
| Niacin (Vitamin B3) | 0.286 mg | 3.91 mg | -93% |
| Pantothenic acid (Vitamin B5) | 0.056 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.037 mg | 0.084 mg | -56% |
| Biotin (Vitamin B7) | 9.00 ug | 42.5 ug | -79% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 39.1 mg | — | |
| 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 | 55.0 mg | 264 mg | -79% |
| Iron, Fe | 3.31 mg | 4.11 mg | -19% |
| Magnesium, Mg | 262 mg | 268 mg | -2% |
| Phosphorus, P | 92.0 mg | 507 mg | -82% |
| Potassium, K | 919 mg | 745 mg | +23% |
| Sodium, Na | 2541 mg | 0.996 mg | +254944% |
| Zinc, Zn | 10.3 mg | 3.18 mg | +224% |
| Copper, Cu | 0.690 mg | 0.975 mg | -29% |
| Manganese, Mn | 0.496 mg | 2.13 mg | -77% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 1866 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 3.80 g | 3.18 g | +19% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | — | |
| Betaine | 0.300 mg | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 62.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 12:0 (Lauric acid) | 0.019 g | — | |
| SFA 14:0 (Myristic acid) | 0.022 g | — | |
| SFA 16:0 (Palmitic acid) | 2.37 g | 3.30 g | -28% |
| SFA 18:0 (Stearic acid) | 1.19 g | 0.819 g | +45% |
| 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) | 5.99 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| Fatty acids, total polyunsaturated | 8.84 g | 12.6 g | -30% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 8.76 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.077 g | — | |
| Tryptophan (EAA) | 0.326 g | 0.196 g | +66% |
| Threonine (EAA) | 0.683 g | 0.779 g | -12% |
| Isoleucine (EAA, BCAA) | 0.956 g | 0.930 g | +3% |
| Leucine (EAA, BCAA) | 1.57 g | 1.75 g | -10% |
| Lysine (EAA) | 1.39 g | 0.646 g | +114% |
| Methionine (EAA) | 0.417 g | 0.189 g | +121% |
| Cystine (conditionally essential) | 0.228 g | — | |
| Phenylalanine (EAA) | 0.924 g | 1.38 g | -33% |
| Tyrosine (conditionally essential) | 0.770 g | 0.760 g | +1% |
| Valine (EAA, BCAA) | 1.49 g | 1.09 g | +36% |
| Arginine (conditionally essential) | 3.05 g | 2.77 g | +10% |
| Histidine (EAA) | 0.515 g | 0.639 g | -19% |
| Alanine | 0.875 g | 1.18 g | -26% |
| Aspartic acid | 1.87 g | 3.01 g | -38% |
| Glutamic acid | 3.26 g | 7.42 g | -56% |
| Glycine (conditionally essential) | 1.36 g | 1.65 g | -17% |
| Proline (conditionally essential) | 0.756 g | 1.12 g | -33% |
| Serine | 0.868 g | 1.06 g | -18% |
| 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 | |
| Choline | |||
| Choline from glycerophoshocholine | 3.60 mg | — | |
| Choline from phosphatidylcholine | 18.0 mg | — | |
| Choline from phosphocholine | 3.80 mg | — | |
| Choline from sphingomyelin | 0.400 mg | — | |
| Free Choline | 13.0 mg | — | |
| Total Choline | 39.0 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, pumpkin and squash seeds, whole, roasted, with salt added nutrition facts Almond butter, creamy nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +254944% in Seeds, pumpkin and squash seeds, whole, roasted, with salt added Zinc, Zn +224% in Seeds, pumpkin and squash seeds, whole, roasted, with salt added Niacin (Vitamin B3) -93% in Seeds, pumpkin and squash seeds, whole, roasted, with salt added Fiber, total dietary +89% in Seeds, pumpkin and squash seeds, whole, roasted, with salt added
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