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Almonds
Almonds4
VS
Butternuts, dried
Butternuts, dried4

Dead heat · 8 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

It's a dead heat — each wins 4 of 8 match-ups.

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

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

Evenly matched on sodium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    579 kcal
    612 kcal
  • Proteinmore is better
    21.15 g
    24.9 gWIN
  • Carbohydrate
    21.55 g
    12.05 g
  • Fibermore is better
    WIN12.5 g
    4.7 g
  • Total sugarsless is better
    4.35 g
    —
  • Total fat
    49.93 g
    56.98 g
  • Saturated fatless is better
    3.8 g
    1.31 gWIN
  • Sodiumless is better
    1 mg
    1 mg
  • Potassiummore is better
    WIN733 mg
    421 mg
  • Calciummore is better
    WIN269 mg
    53 mg
  • Ironmore is better
    3.71 mg
    4.02 mgWIN
  • Magnesiummore is better
    WIN270 mg
    237 mg
  • Vitamin Cmore is better
    0 mg
    3.2 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.