Almond Milk vs. Almond Butter
Nutrition comparison of Almond Milk and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and almond butter:
- Both almond butter and almond milk are high in calcium.
- Almond butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Almond milk has 13.3 times less carbohydrates than almond butter.
- Almond milk has 6.7 times less sugar than almond butter.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and almond milk has 98% less calories than almond butter - almond butter has 614 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is much heavier in carbs, lighter in fat and similar to almond butter for protein. Almond milk has a macronutrient ratio of 10:34:56 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Almond Butter | |
|---|---|---|
| Protein | 10% | 13% |
| Carbohydrates | 34% | 11% |
| Fat | 56% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Almond milk has 13.3 times less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has 50 times more dietary fiber than almond milk - almond butter has 10.3g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Almond milk has 6.7 times less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 51 times more protein than almond milk - almond butter has 21g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and almond milk has 99% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin A
Almond butter and almond milk contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than almond butter - almond milk has 41iu of Vitamin D 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 282% more Vitamin E than almond milk - almond butter has 24.2mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
The B Vitamins
Almond butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Milk | Almond Butter | |
|---|---|---|
| Thiamin | ~ | 0.041 MG |
| Riboflavin | 0.01 MG | 0.939 MG |
| Niacin | 0.07 MG | 3.155 MG |
| Pantothenic acid | 0.01 MG | 0.318 MG |
| Vitamin B6 | ~ | 0.103 MG |
| Folate | 1 UG | 53 UG |
Minerals
calcium
Both almond butter and almond milk are high in calcium. Almond butter has 89% more calcium than almond milk - almond butter has 347mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Almond butter is an excellent source of iron and it has 11 times more iron than almond milk - almond butter has 3.5mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 10 times more potassium than almond milk - almond butter has 748mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Almond Butter | |
|---|---|---|
| other omega 6 | 0.001 G | 0.011 G |
| linoleic acid | 0.252 G | 13.605 G |
| Total | 0.253 G | 13.616 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 Milk (Beverages, almond milk, unsweetened, shelf stable) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Almond Milk g
()
|
Daily Values (%) |
Almond Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or almond milk contain more calories in 100 grams?Almond butter is high in calories and almond milk has 100% less calories than almond butter - almond butter has 614 calories in 100g and almond milk has 15 calories.
Does almond butter or almond milk have more carbohydrates?
By weight, almond milk has 13.3 times fewer carbohydrates than almond butter - almond butter has 18.8g of carbs for 100g and almond milk has 1.3g of carbohydrates.
Does almond butter or almond milk contain more calcium?
Both almond butter and almond milk are high in calcium. Almond butter has 90% more calcium than almond milk - almond butter has 347mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does almond butter or almond milk contain more iron?
Almond butter is an abundant source of iron and it has 11 times more iron than almond milk - almond butter has 3.5mg of iron in 100 grams and almond milk has 0.28mg of iron.
Does almond butter or almond milk contain more potassium?
Almond butter is a rich source of potassium and it has 10 times more potassium than almond milk - almond butter has 748mg of potassium in 100 grams and almond milk has 67mg of potassium.