Dead heat · 8 categories decided · 1 tie
Almonds: 100 g · Butternuts, dried: 100 g.
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.
Head-to-head
- Energy579 kcal612 kcal
- Proteinmore is better21.15 g24.9 gWIN
- Carbohydrate21.55 g12.05 g
- Fibermore is betterWIN12.5 g4.7 g
- Total sugarsless is better4.35 g—
- Total fat49.93 g56.98 g
- Saturated fatless is better3.8 g1.31 gWIN
- Sodiumless is better1 mg1 mg
- Potassiummore is betterWIN733 mg421 mg
- Calciummore is betterWIN269 mg53 mg
- Ironmore is better3.71 mg4.02 mgWIN
- Magnesiummore is betterWIN270 mg237 mg
- Vitamin Cmore is better0 mg3.2 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.