Seeds vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sesame flour, high-fat is higher in more vitamins & minerals
Calories (kcal)
Seeds 526
Almond butter —
Protein (g)
Seeds 30.8
Almond butter 20.8
Carbs (g)
Seeds 26.6
Almond butter 21.2
Fat (g)
Seeds 37.1
Almond butter 53.0
Fiber (g)
Seeds —
Almond butter 9.72
Quick answers
Which has more protein?
Seeds, sesame flour, high-fat — 30.8g vs 20.8g per 100g.
Which is more nutrient-dense?
Seeds, sesame flour, high-fat 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 | 526 kcal | — | |
| Macronutrients | |||
| Water | 0.900 g | 1.75 g | -49% |
| Protein | 30.8 g | 20.8 g | +48% |
| Total lipid (fat) | 37.1 g | 53.0 g | -30% |
| Carbohydrate, by difference | 26.6 g | 21.2 g | +25% |
| Fiber, total dietary | — | 9.72 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.20 g | 4.25 g | +22% |
| Fatty acids, total monounsaturated | 14.0 g | 34.7 g | -60% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 2.68 mg | 0.095 mg | +2738% |
| Riboflavin (Vitamin B2) | 0.286 mg | — | |
| Niacin (Vitamin B3) | 13.4 mg | 3.91 mg | +242% |
| Pantothenic acid (Vitamin B5) | 2.93 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.152 mg | 0.084 mg | +81% |
| Biotin (Vitamin B7) | 31.0 ug | 42.5 ug | -27% |
| 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 | 159 mg | 264 mg | -40% |
| Iron, Fe | 15.2 mg | 4.11 mg | +269% |
| Magnesium, Mg | 361 mg | 268 mg | +35% |
| Phosphorus, P | 807 mg | 507 mg | +59% |
| Potassium, K | 423 mg | 745 mg | -43% |
| Sodium, Na | 41.0 mg | 0.996 mg | +4015% |
| Zinc, Zn | 10.7 mg | 3.18 mg | +236% |
| Copper, Cu | 1.52 mg | 0.975 mg | +56% |
| Manganese, Mn | 1.49 mg | 2.13 mg | -30% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2201 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 4.60 g | 3.18 g | +44% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 31.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 31.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 69.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 14:0 (Myristic acid) | 0.092 g | — | |
| SFA 16:0 (Palmitic acid) | 3.32 g | 3.30 g | +1% |
| SFA 18:0 (Stearic acid) | 1.56 g | 0.819 g | +91% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.111 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 13.8 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.052 g | — | |
| Fatty acids, total polyunsaturated | 16.3 g | 12.6 g | +29% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 16.0 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.281 g | — | |
| Tryptophan (EAA) | 0.674 g | 0.196 g | +243% |
| Threonine (EAA) | 1.28 g | 0.779 g | +64% |
| Isoleucine (EAA, BCAA) | 1.32 g | 0.930 g | +42% |
| Leucine (EAA, BCAA) | 2.36 g | 1.75 g | +35% |
| Lysine (EAA) | 0.987 g | 0.646 g | +53% |
| Methionine (EAA) | 1.02 g | 0.189 g | +438% |
| Cystine (conditionally essential) | 0.621 g | — | |
| Phenylalanine (EAA) | 1.63 g | 1.38 g | +18% |
| Tyrosine (conditionally essential) | 1.29 g | 0.760 g | +70% |
| Valine (EAA, BCAA) | 1.72 g | 1.09 g | +57% |
| Arginine (conditionally essential) | 4.57 g | 2.77 g | +65% |
| Histidine (EAA) | 0.906 g | 0.639 g | +42% |
| Alanine | 1.61 g | 1.18 g | +36% |
| Aspartic acid | 2.86 g | 3.01 g | -5% |
| Glutamic acid | 6.86 g | 7.42 g | -7% |
| Glycine (conditionally essential) | 2.11 g | 1.65 g | +28% |
| Proline (conditionally essential) | 1.41 g | 1.12 g | +25% |
| Serine | 1.68 g | 1.06 g | +58% |
| 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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