Seeds vs Almond butter
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sesame meal, partially defatted is higher in more vitamins & minerals
Calories (kcal)
Seeds 567
Almond butter —
Protein (g)
Seeds 17.0
Almond butter 20.8
Carbs (g)
Seeds 26.0
Almond butter 21.2
Fat (g)
Seeds 48.0
Almond butter 53.0
Fiber (g)
Seeds —
Almond butter 9.72
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 17.0g per 100g.
Which is more nutrient-dense?
Seeds, sesame meal, partially defatted 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 | 567 kcal | — | |
| Macronutrients | |||
| Water | 5.00 g | 1.75 g | +186% |
| Protein | 17.0 g | 20.8 g | -18% |
| Total lipid (fat) | 48.0 g | 53.0 g | -10% |
| Carbohydrate, by difference | 26.0 g | 21.2 g | +23% |
| Fiber, total dietary | — | 9.72 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.72 g | 4.25 g | +58% |
| Fatty acids, total monounsaturated | 18.1 g | 34.7 g | -48% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 2.57 mg | 0.095 mg | +2621% |
| Riboflavin (Vitamin B2) | 0.275 mg | — | |
| Niacin (Vitamin B3) | 12.8 mg | 3.91 mg | +228% |
| Pantothenic acid (Vitamin B5) | 2.81 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.146 mg | 0.084 mg | +74% |
| Biotin (Vitamin B7) | 30.0 ug | 42.5 ug | -29% |
| 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 | 153 mg | 264 mg | -42% |
| Iron, Fe | 14.6 mg | 4.11 mg | +254% |
| Magnesium, Mg | 346 mg | 268 mg | +29% |
| Phosphorus, P | 774 mg | 507 mg | +53% |
| Potassium, K | 406 mg | 745 mg | -46% |
| Sodium, Na | 39.0 mg | 0.996 mg | +3814% |
| Zinc, Zn | 10.2 mg | 3.18 mg | +222% |
| Copper, Cu | 1.46 mg | 0.975 mg | +49% |
| Manganese, Mn | 1.43 mg | 2.13 mg | -33% |
| Selenium, Se | — | 0.794 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 645 kcal | |
| Energy (Atwater Specific Factors) | — | 603 kcal | |
| Energy | 2372 kj | — | |
| Nitrogen | — | 4.01 g | |
| Ash | 4.00 g | 3.18 g | +26% |
| Biotin | — | 57.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 30.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 30.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 66.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 14:0 (Myristic acid) | 0.120 g | — | |
| SFA 16:0 (Palmitic acid) | 4.29 g | 3.30 g | +30% |
| SFA 18:0 (Stearic acid) | 2.02 g | 0.819 g | +146% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.144 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 17.9 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.067 g | — | |
| Fatty acids, total polyunsaturated | 21.0 g | 12.6 g | +67% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 20.7 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.363 g | — | |
| Tryptophan (EAA) | 0.371 g | 0.196 g | +89% |
| Threonine (EAA) | 0.704 g | 0.779 g | -10% |
| Isoleucine (EAA, BCAA) | 0.730 g | 0.930 g | -22% |
| Leucine (EAA, BCAA) | 1.30 g | 1.75 g | -26% |
| Lysine (EAA) | 0.544 g | 0.646 g | -16% |
| Methionine (EAA) | 0.560 g | 0.189 g | +197% |
| Cystine (conditionally essential) | 0.342 g | — | |
| Phenylalanine (EAA) | 0.899 g | 1.38 g | -35% |
| Tyrosine (conditionally essential) | 0.710 g | 0.760 g | -7% |
| Valine (EAA, BCAA) | 0.947 g | 1.09 g | -13% |
| Arginine (conditionally essential) | 2.52 g | 2.77 g | -9% |
| Histidine (EAA) | 0.499 g | 0.639 g | -22% |
| Alanine | 0.886 g | 1.18 g | -25% |
| Aspartic acid | 1.57 g | 3.01 g | -48% |
| Glutamic acid | 3.78 g | 7.42 g | -49% |
| Glycine (conditionally essential) | 1.16 g | 1.65 g | -29% |
| Proline (conditionally essential) | 0.774 g | 1.12 g | -31% |
| Serine | 0.925 g | 1.06 g | -13% |
| 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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