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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
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) .
Almond Butter 250g
(
cup
)
|
Daily Values (%) |
Broccoli 91g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
1535KCAL 77% |
|
>999% | calories | 5% |
|
31KCAL 2% | |
47G 19% |
|
683% | carbohydrates | 5% |
|
6G 2% | |
26G 103% |
|
983% | dietary fiber | 5% |
|
2.4G 10% | |
16G | 967% | sugar | 5% | 1.5G | |||
139G 217% |
|
>999% | total fat | 5% |
|
0.34G 1% | |
16G 91% |
|
>999% | saturated fat | 5% |
|
0.1G 1% | |
81G | >999% | monounsaturated fat | 5% | 0.03G | |||
34G | >999% | polyunsaturated fat | 5% | 0.1G | |||
568MG 38% |
|
>999% | sodium | 5% |
|
30MG 2% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin A | >999% |
|
28UG 4% | ||
|
5% | Vitamin C | >999% |
|
81MG 108% | ||
868MG 87% |
|
>999% | calcium | 5% |
|
43MG 4% | |
8.7MG 49% |
|
>999% | iron | 5% |
|
0.66MG 4% | |
698MG 225% |
|
>999% | magnesium | 5% |
|
19MG 6% | |
1870MG 81% |
|
549% | potassium | 5% |
|
288MG 13% | |
0.1MG 9% |
|
67% | thiamin (Vit B1) | 5% |
|
0.06MG 6% | |
2.3MG 213% |
|
>999% | riboflavin (Vit B2) | 5% |
|
0.11MG 10% | |
7.9MG 56% |
|
>999% | niacin (Vit B3) | 5% |
|
0.58MG 4% | |
0.26MG 20% |
|
62% | Vitamin B6 | 5% |
|
0.16MG 12% | |
0.8MG 16% |
|
54% | pantothenic acid (Vit B5) | 5% |
|
0.52MG 10% | |
133UG 33% |
|
133% | folate (Vit B9) | 5% |
|
57UG 14% | |
61MG 404% |
|
>999% | Vitamin E | 5% |
|
0.71MG 5% | |
|
5% | Vitamin K | >999% |
|
92UG 103% | ||
52G 105% |
|
>999% | protein | 5% |
|
2.6G 5% | |
130MG 31% |
|
665% | choline | 5% |
|
17MG 4% | |
2.3MG 195% |
|
>999% | copper | 5% |
|
0.04MG 4% | |
5.3MG 296% |
|
>999% | manganese | 5% |
|
0.19MG 11% | |
1270MG 181% |
|
>999% | phosphorus | 5% |
|
60MG 9% | |
6UG 11% |
|
161% | selenium | 5% |
|
2.3UG 4% | |
8.2MG 103% |
|
>999% | zinc | 5% |
|
0.37MG 5% | |
4.1G | 5% | Water | >999% | 81G | |||
0.2G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |