Butter, Unsalted vs. Almonds

Nutrition comparison of Butter, Unsalted and Almonds


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

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

For a quick recap of significant nutrients and differences in butter, unsalted and almonds:

  • Both almonds and butter, unsalted are high in calories.
  • Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
  • Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
  • Butter, unsalted has 71.5 times less sugar than almond.
  • Butter, unsalted has signficantly less carbohydrates than almond.
  • Butter, unsalted is an excellent source of Vitamin A.
Detailed nutritional comparison of butter, unsalted and almonds 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: Butter, Unsalted (Butter, without salt) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Butter, Unsalted src
Image of Almonds src

Calories and Carbs

calories

Both almonds and butter, unsalted are high in calories. Butter, unsalted has 24% more calories than almond - almond has 579 calories per 100 grams and butter, unsalted has 717 calories.

For macronutrient ratios, butter, unsalted is lighter in protein, lighter in carbs and much heavier in fat compared to almonds per calorie. Butter, unsalted has a macronutrient ratio of 0:0:100 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Butter, Unsalted Almonds
Protein ~ 14%
Carbohydrates ~ 14%
Fat 100% 73%
Alcohol ~ ~

carbohydrates

Butter, unsalted has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.

dietary fiber

Almond is an excellent source of dietary fiber and it has more dietary fiber than butter, unsalted - almond has 12.5g of dietary fiber per 100 grams and butter, unsalted does not contain significant amounts.

sugar

Butter, unsalted has 71.5 times less sugar than almond - almond has 4.4g of sugar per 100 grams and butter, unsalted has 0.06g of sugar.



Protein

protein

Almond is an excellent source of protein and it has 23 times more protein than butter, unsalted - almond has 21.2g of protein per 100 grams and butter, unsalted has 0.85g of protein.

Fat

saturated fat

Butter, unsalted is high in saturated fat and almond has 92% less saturated fat than butter, unsalted - almond has 3.8g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.

trans fat

Both almonds and butter, unsalted are low in trans fat - almond has 0.02g of trans fat per 100 grams and butter, unsalted does not contain significant amounts.

cholesterol

Butter, unsalted is high in cholesterol and almond has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and almond does not contain significant amounts.

Vitamins

Vitamin A

Butter, unsalted is an excellent source of Vitamin A and it has more Vitamin A than almond - butter, unsalted has 684ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 10 times more Vitamin E than butter, unsalted - almond has 25.6mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.

Vitamin K

Butter, unsalted has more Vitamin K than almond - butter, unsalted has 7ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.

Butter, Unsalted Almonds
Thiamin 0.005 MG 0.205 MG
Riboflavin 0.034 MG 1.138 MG
Niacin 0.042 MG 3.618 MG
Pantothenic acid 0.11 MG 0.471 MG
Vitamin B6 0.003 MG 0.137 MG
Folate 3 UG 44 UG
Vitamin B12 0.17 UG ~

Minerals

calcium

Almond is an excellent source of calcium and it has 10 times more calcium than butter, unsalted - almond has 269mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.

iron

Almond is an excellent source of iron and it has 184 times more iron than butter, unsalted - almond has 3.7mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.

potassium

Almond is an excellent source of potassium and it has 29 times more potassium than butter, unsalted - almond has 733mg of potassium per 100 grams and butter, unsalted has 24mg 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,

Butter, Unsalted Almonds
beta-carotene 158 UG 1 UG
lutein + zeaxanthin ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Butter, Unsalted Almonds
alpha linoleic acid 1.18 G 0.003 G
Total 1.18 G 0.003 G

omega 6s

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

Butter, Unsalted Almonds
other omega 6 ~ 0.002 G
linoleic acid 1.83 G 12.324 G
Total 1.83 G 12.326 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: Butter, Unsalted (Butter, without salt) and Almonds (Nuts, almonds) .

Butter, Unsalted g

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