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Almonds, dry roasted
Almonds, dry roasted4
VS
Butternuts, dried Leader
Butternuts, dried5

Butternuts, dried leads 5–4 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Butternuts, dried comes out ahead, winning 5 of 9 nutrient match-ups.

Pick Almonds, dry roasted for more fiber, more potassium, more calcium and more magnesium.

Pick Butternuts, dried for more protein, less saturated fat, less sodium, more iron and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    3.51 g
    4.07 gWIN
  • Carbohydrate
    3.51 g
    1.97 g
  • Fibermore is better
    WIN1.82 g
    0.77 g
  • Total sugarsless is better
    0.81 g
    —
  • Total fat
    8.79 g
    9.31 g
  • Saturated fatless is better
    0.68 g
    0.21 gWIN
  • Sodiumless is better
    39.13 mg
    0.16 mgWIN
  • Potassiummore is better
    WIN119.23 mg
    68.79 mg
  • Calciummore is better
    WIN44.82 mg
    8.66 mg
  • Ironmore is better
    0.62 mg
    0.66 mgWIN
  • Magnesiummore is better
    WIN46.66 mg
    38.73 mg
  • Vitamin Cmore is better
    0 mg
    0.52 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Almonds, dry roasted vs Butternuts, dried · Foodatron