Seeds vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sesame flour, low-fat is higher in more vitamins & minerals
Calories (kcal)
Seeds 333
Almond butter —
Protein (g)
Seeds 50.1
Almond butter 20.8
Carbs (g)
Seeds 35.5
Almond butter 21.2
Fat (g)
Seeds 1.75
Almond butter 53.0
Fiber (g)
Seeds —
Almond butter 9.72
Quick answers
Which has more protein?
Seeds, sesame flour, low-fat — 50.1g vs 20.8g per 100g.
Which is more nutrient-dense?
Seeds, sesame flour, low-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 | 333 kcal | — | |
| Macronutrients | |||
| Water | 7.10 g | 1.75 g | +305% |
| Protein | 50.1 g | 20.8 g | +141% |
| Total lipid (fat) | 1.75 g | 53.0 g | -97% |
| Carbohydrate, by difference | 35.5 g | 21.2 g | +67% |
| Fiber, total dietary | — | 9.72 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.201 g | 4.25 g | -95% |
| Fatty acids, total monounsaturated | 0.543 g | 34.7 g | -98% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 2.52 mg | 0.095 mg | +2561% |
| Riboflavin (Vitamin B2) | 0.269 mg | — | |
| Niacin (Vitamin B3) | 12.5 mg | 3.91 mg | +221% |
| Pantothenic acid (Vitamin B5) | 2.74 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.142 mg | 0.084 mg | +70% |
| Biotin (Vitamin B7) | 29.0 ug | 42.5 ug | -32% |
| 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 | 149 mg | 264 mg | -44% |
| Iron, Fe | 14.2 mg | 4.11 mg | +246% |
| Magnesium, Mg | 338 mg | 268 mg | +26% |
| Phosphorus, P | 757 mg | 507 mg | +49% |
| Potassium, K | 397 mg | 745 mg | -47% |
| Sodium, Na | 39.0 mg | 0.996 mg | +3814% |
| Zinc, Zn | 10.0 mg | 3.18 mg | +215% |
| Copper, Cu | 1.42 mg | 0.975 mg | +46% |
| Manganese, Mn | 1.40 mg | 2.13 mg | -35% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 1393 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 5.50 g | 3.18 g | +73% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 29.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 64.0 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) | 0.128 g | 3.30 g | -96% |
| SFA 18:0 (Stearic acid) | 0.060 g | 0.819 g | -93% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.536 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 0.630 g | 12.6 g | -95% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.618 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | — | |
| Tryptophan (EAA) | 1.10 g | 0.196 g | +459% |
| Threonine (EAA) | 2.08 g | 0.779 g | +167% |
| Isoleucine (EAA, BCAA) | 2.16 g | 0.930 g | +132% |
| Leucine (EAA, BCAA) | 3.84 g | 1.75 g | +119% |
| Lysine (EAA) | 1.61 g | 0.646 g | +149% |
| Methionine (EAA) | 1.66 g | 0.189 g | +777% |
| Cystine (conditionally essential) | 1.01 g | — | |
| Phenylalanine (EAA) | 2.66 g | 1.38 g | +92% |
| Tyrosine (conditionally essential) | 2.10 g | 0.760 g | +176% |
| Valine (EAA, BCAA) | 2.80 g | 1.09 g | +156% |
| Arginine (conditionally essential) | 7.44 g | 2.77 g | +168% |
| Histidine (EAA) | 1.48 g | 0.639 g | +131% |
| Alanine | 2.62 g | 1.18 g | +122% |
| Aspartic acid | 4.65 g | 3.01 g | +55% |
| Glutamic acid | 11.2 g | 7.42 g | +51% |
| Glycine (conditionally essential) | 3.43 g | 1.65 g | +109% |
| Proline (conditionally essential) | 2.29 g | 1.12 g | +104% |
| Serine | 2.73 g | 1.06 g | +157% |
| 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.