Beef vs. Almond Butter
Nutrition comparison of Cooked Beef and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and almond butter:
- Both almond butter and beef are high in calories, iron, potassium, protein and saturated fat.
- Almond butter has more riboflavin and folate, however, beef contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Almond butter is an excellent source of Vitamin E, calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and beef are high in calories. Almond butter has 122% more calories than beef - almond butter has 614 calories per 100 grams and beef has 277 calories.
For macronutrient ratios, beef is much heavier in protein, lighter in carbs and lighter in fat compared to almond butter per calorie. Beef has a macronutrient ratio of 38:0:62 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Almond Butter | |
|---|---|---|
| Protein | 38% | 13% |
| Carbohydrates | ~ | 11% |
| Fat | 62% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than beef - almond butter has 10.3g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both almond butter and beef are high in protein. Beef has 21% more protein than almond butter - almond butter has 21g of protein per 100 grams and beef has 25.4g of protein.
Fat
saturated fat
Both almond butter and beef are high in saturated fat. Almond butter is very similar to almond butter for saturated fat - almond butter has 6.6g of saturated fat per 100 grams and beef has 7.3g of saturated fat.
trans fat
Almond butter has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and almond butter does not contain significant amounts.
cholesterol
Almond butter has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Beef and almond butter contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin D
Beef and almond butter contain similar amounts of Vitamin D - beef has 2iu 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 200 times more Vitamin E than beef - almond butter has 24.2mg of Vitamin E per 100 grams and beef has 0.12mg of Vitamin E.
Vitamin K
Beef and almond butter contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin and folate, however, beef contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and almond butter contain significant amounts of thiamin and niacin.
| Beef | Almond Butter | |
|---|---|---|
| Thiamin | 0.051 MG | 0.041 MG |
| Riboflavin | 0.176 MG | 0.939 MG |
| Niacin | 4.537 MG | 3.155 MG |
| Pantothenic acid | 0.658 MG | 0.318 MG |
| Vitamin B6 | 0.336 MG | 0.103 MG |
| Folate | 11 UG | 53 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 891% more calcium than beef - almond butter has 347mg of calcium per 100 grams and beef has 35mg of calcium.
iron
Both almond butter and beef are high in iron. Almond butter has 55% more iron than beef - almond butter has 3.5mg of iron per 100 grams and beef has 2.3mg of iron.
potassium
Both almond butter and beef are high in potassium. Almond butter has 172% more potassium than beef - almond butter has 748mg of potassium per 100 grams and beef has 275mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Beef | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.007 G |
| Total | 0.056 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than beef per 100 grams.
| Beef | Almond Butter | |
|---|---|---|
| other omega 6 | 0.013 G | 0.011 G |
| linoleic acid | 0.39 G | 13.605 G |
| Total | 0.403 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Cooked Beef 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 beef contain more calories in 100 grams?Both almond butter and beef are high in calories. Almond butter has 120% more calories than beef - almond butter has 614 calories in 100g and beef has 277 calories.
Is almond butter or beef better for protein?
Both almond butter and beef are high in protein. Beef has 20% more protein than almond butter - almond butter has 21g of protein per 100 grams and beef has 25.4g of protein.
Does almond butter or beef contain more calcium?
Almond butter is a rich source of calcium and it has 890% more calcium than beef - almond butter has 347mg of calcium in 100 grams and beef has 35mg of calcium.
Does almond butter or beef contain more iron?
Both almond butter and beef are high in iron. Almond butter has 60% more iron than beef - almond butter has 3.5mg of iron in 100 grams and beef has 2.3mg of iron.
Does almond butter or beef contain more potassium?
Both almond butter and beef are high in potassium. Almond butter has 170% more potassium than beef - almond butter has 748mg of potassium in 100 grams and beef has 275mg of potassium.