Almond Butter vs. Broccoli

Nutrition comparison of Almond Butter and Broccoli


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almond butter versus broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almond butter and broccoli:

  • Both almond butter and broccoli are high in calcium, dietary fiber and potassium.
  • Almond butter has more riboflavin and niacin.
  • Almond butter is an excellent source of Vitamin E, iron and protein.
  • Broccoli has 65% less carbohydrates than almond butter.
  • Broccoli has 73% less sugar than almond butter.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C.
Detailed nutritional comparison of almond butter and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Almond Butter src
Image of Broccoli src

Calories and Carbs

calories

Almond butter is high in calories and broccoli has 94% less calories than almond butter - almond butter has 614 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, almond butter is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Butter Broccoli
Protein 13% 28%
Carbohydrates 11% 65%
Fat 76% 7%
Alcohol ~ ~

carbohydrates

Broccoli has 65% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both almond butter and broccoli are high in dietary fiber. Almond butter has 296% more dietary fiber than broccoli - almond butter has 10.3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Broccoli has 73% less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Almond butter is an excellent source of protein and it has 643% more protein than broccoli - almond butter has 21g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Almond butter is high in saturated fat and broccoli has 98% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has more Vitamin C than almond butter - broccoli has 89.2mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.

Vitamin A

Broccoli has more Vitamin A than almond butter - broccoli has 31ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.

Vitamin E

Almond butter is an excellent source of Vitamin E and it has 30 times more Vitamin E than broccoli - almond butter has 24.2mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has more Vitamin K than almond butter - broccoli has 101.6ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.

The B Vitamins

Almond butter has more riboflavin and niacin. Both almond butter and broccoli contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.

Almond Butter Broccoli
Thiamin 0.041 MG 0.071 MG
Riboflavin 0.939 MG 0.117 MG
Niacin 3.155 MG 0.639 MG
Pantothenic acid 0.318 MG 0.573 MG
Vitamin B6 0.103 MG 0.175 MG
Folate 53 UG 63 UG

Minerals

calcium

Both almond butter and broccoli are high in calcium. Almond butter has 638% more calcium than broccoli - almond butter has 347mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Almond butter is an excellent source of iron and it has 378% more iron than broccoli - almond butter has 3.5mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both almond butter and broccoli are high in potassium. Almond butter has 137% more potassium than broccoli - almond butter has 748mg of potassium per 100 grams and broccoli has 316mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Almond Butter Broccoli
beta-carotene 1 UG 361 UG
lutein + zeaxanthin 1 UG 1403 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than almond butter per 100 grams.

Almond Butter Broccoli
alpha linoleic acid 0.007 G 0.0215 G
Total 0.007 G 0.0215 G

omega 6s

Comparing omega-6 fatty acids, almond butter has more linoleic acid than broccoli per 100 grams.

Almond Butter Broccoli
other omega 6 0.011 G 0.006 G
linoleic acid 13.605 G 0.049 G
Total 13.616 G 0.055 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Broccoli (Broccoli, raw) .

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FAQ

Does almond butter or broccoli contain more calories in 100 grams?
Almond butter is high in calories and broccoli has 90% less calories than almond butter - almond butter has 614 calories in 100g and broccoli has 34 calories.

Does almond butter or broccoli have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than almond butter - almond butter has 18.8g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does almond butter or broccoli contain more calcium?
Both almond butter and broccoli are high in calcium. Almond butter has 640% more calcium than broccoli - almond butter has 347mg of calcium in 100 grams and broccoli has 47mg of calcium.

Does almond butter or broccoli contain more iron?
Almond butter is an abundant source of iron and it has 380% more iron than broccoli - almond butter has 3.5mg of iron in 100 grams and broccoli has 0.73mg of iron.

Does almond butter or broccoli contain more potassium?
Both almond butter and broccoli are high in potassium. Almond butter has 140% more potassium than broccoli - almond butter has 748mg of potassium in 100 grams and broccoli has 316mg of potassium.