Almond Butter vs. Whey Protein Powder

Nutrition comparison of Almond Butter and Whey Protein Powder


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

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

For a quick recap of significant nutrients and differences in almond butter and whey protein powder:

  • Both almond butter and whey protein powder are high in calcium, calories, dietary fiber, potassium and protein.
  • Almond butter is an excellent source of Vitamin E and iron.
  • Whey protein powder has 67% less carbohydrates than almond butter.
  • Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, almond butter contains more niacin and pantothenic acid.
Detailed nutritional comparison of almond butter and whey protein powder 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 Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both almond butter and whey protein powder are high in calories. Almond butter has 74% more calories than whey protein powder - almond butter has 614 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, almond butter is much lighter in protein, heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Butter Whey Protein Powder
Protein 13% 89%
Carbohydrates 11% 7%
Fat 76% 4%
Alcohol ~ ~

carbohydrates

Whey protein powder has 67% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Both almond butter and whey protein powder are high in dietary fiber. Almond butter has 232% more dietary fiber than whey protein powder - almond butter has 10.3g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

sugar

Whey protein powder has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and whey protein powder does not contain significant amounts.

Protein

protein

Both almond butter and whey protein powder are high in protein. Whey protein powder has 273% more protein than almond butter - almond butter has 21g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Almond butter is high in saturated fat and whey protein powder has 88% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Almond butter has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and almond butter does not contain significant amounts.

Vitamins

Vitamin A

Almond butter and whey protein powder contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.

Vitamin E

Almond butter is an excellent source of Vitamin E and it has more Vitamin E than whey protein powder - almond butter has 24.2mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, almond butter contains more niacin and pantothenic acid. Both almond butter and whey protein powder contain significant amounts of folate.

Almond Butter Whey Protein Powder
Thiamin 0.041 MG 0.609 MG
Riboflavin 0.939 MG 2.017 MG
Niacin 3.155 MG 1.136 MG
Pantothenic acid 0.318 MG ~
Vitamin B6 0.103 MG 0.607 MG
Folate 53 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Both almond butter and whey protein powder are high in calcium. Whey protein powder has 35% more calcium than almond butter - almond butter has 347mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Almond butter is an excellent source of iron and it has 209% more iron than whey protein powder - almond butter has 3.5mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Both almond butter and whey protein powder are high in potassium. Almond butter has 50% more potassium than whey protein powder - almond butter has 748mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Almond Butter Whey Protein Powder
alpha linoleic acid 0.007 G 0.034 G
Total 0.007 G 0.034 G

omega 6s

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

Almond Butter Whey Protein Powder
other omega 6 0.011 G ~
linoleic acid 13.605 G 0.264 G
Total 13.616 G 0.264 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Almond Butter or Whey Protein Powder .

Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Whey Protein Powder (Protein powder, whey based, NFS) .

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FAQ

Does almond butter or whey protein powder contain more calories in 100 grams?
Both almond butter and whey protein powder are high in calories. Almond butter has 70% more calories than whey protein powder - almond butter has 614 calories in 100g and whey protein powder has 352 calories.

Is almond butter or whey protein powder better for protein?
Both almond butter and whey protein powder are high in protein. Whey protein powder has 270% more protein than almond butter - almond butter has 21g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does almond butter or whey protein powder contain more calcium?
Both almond butter and whey protein powder are high in calcium. Whey protein powder has 40% more calcium than almond butter - almond butter has 347mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does almond butter or whey protein powder contain more iron?
Almond butter is an abundant source of iron and it has 210% more iron than whey protein powder - almond butter has 3.5mg of iron in 100 grams and whey protein powder has 1.1mg of iron.

Does almond butter or whey protein powder contain more potassium?
Both almond butter and whey protein powder are high in potassium. Almond butter has 50% more potassium than whey protein powder - almond butter has 748mg of potassium in 100 grams and whey protein powder has 500mg of potassium.