White Bread vs. Almond Butter
Nutrition comparison of White Bread and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and almond butter:
- Both white bread and almond butter are high in calcium, calories, dietary fiber, iron and protein.
- Almond butter is an excellent source of Vitamin E and potassium.
- White bread has more thiamin and folate, however, almond butter contains more riboflavin.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and almond butter are high in calories. Almond butter has 158% more calories than white bread - white bread has 238 calories per 100 grams and almond butter has 614 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to almond butter per calorie. White bread has a macronutrient ratio of 18:74:8 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Almond Butter | |
|---|---|---|
| Protein | 18% | 13% |
| Carbohydrates | 74% | 11% |
| Fat | 8% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and almond butter has 57% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and almond butter has 18.8g of carbohydrates.
dietary fiber
Both white bread and almond butter are high in dietary fiber. Almond butter has 12% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and almond butter has 10.3g of dietary fiber.
sugar
White bread and almond butter contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and almond butter has 6.3g of sugar.
Protein
protein
Both white bread and almond butter are high in protein. Almond butter has 97% more protein than white bread - white bread has 10.7g of protein per 100 grams and almond butter has 21g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and white bread has 90% less saturated fat than almond butter - white bread has 0.63g of saturated fat per 100 grams and almond butter has 6.6g of saturated fat.
trans fat
Both white bread and almond butter are low in trans fat - white bread has 0.03g of trans fat per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Almond butter and white bread contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 62 times more Vitamin E than white bread - white bread has 0.38mg of Vitamin E per 100 grams and almond butter has 24.2mg of Vitamin E.
Vitamin K
White bread has more Vitamin K than almond butter - white bread has 7.7ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
White bread has more thiamin and folate, however, almond butter contains more riboflavin. Both white bread and almond butter contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| White Bread | Almond Butter | |
|---|---|---|
| Thiamin | 0.51 MG | 0.041 MG |
| Riboflavin | 0.255 MG | 0.939 MG |
| Niacin | 4.455 MG | 3.155 MG |
| Pantothenic acid | 0.455 MG | 0.318 MG |
| Vitamin B6 | 0.08 MG | 0.103 MG |
| Folate | 127 UG | 53 UG |
Minerals
calcium
Both white bread and almond butter are high in calcium. White bread has 97% more calcium than almond butter - white bread has 684mg of calcium per 100 grams and almond butter has 347mg of calcium.
iron
Both white bread and almond butter are high in iron. White bread has 40% more iron than almond butter - white bread has 4.9mg of iron per 100 grams and almond butter has 3.5mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 489% more potassium than white bread - white bread has 127mg of potassium per 100 grams and almond butter has 748mg 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, both white bread and almond butter contain small amounts of beta-carotene.
| White Bread | Almond Butter | |
|---|---|---|
| beta-carotene | 2 UG | 1 UG |
| lutein + zeaxanthin | 25 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| White Bread | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.007 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than white bread per 100 grams.
| White Bread | Almond Butter | |
|---|---|---|
| other omega 6 | 0.005 G | 0.011 G |
| linoleic acid | 0.879 G | 13.605 G |
| Total | 0.884 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: White Bread (Bread, white wheat) and Almond Butter (Nuts, almond butter, plain, with salt added) .
White Bread 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 white bread or almond butter contain more calories in 100 grams?Both white bread and almond butter are high in calories. Almond butter has 160% more calories than white bread - white bread has 238 calories in 100g and almond butter has 614 calories.
Does white bread or almond butter have more carbohydrates?
By weight, white bread is high in carbohydrates and almond butter has 60% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and almond butter has 18.8g of carbohydrates.
Does white bread or almond butter contain more calcium?
Both white bread and almond butter are high in calcium. White bread has 100% more calcium than almond butter - white bread has 684mg of calcium in 100 grams and almond butter has 347mg of calcium.
Does white bread or almond butter contain more iron?
Both white bread and almond butter are high in iron. White bread has 40% more iron than almond butter - white bread has 4.9mg of iron in 100 grams and almond butter has 3.5mg of iron.
Does white bread or almond butter contain more potassium?
Almond butter is a rich source of potassium and it has 490% more potassium than white bread - white bread has 127mg of potassium in 100 grams and almond butter has 748mg of potassium.