Almonds vs Butternuts, dried

Almonds4

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 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 serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
3.65 g
4.07 gWIN
Carbohydrate
3.72 g
1.97 g
Fibermore is better
WIN2.16 g
0.77 g
Total sugarsless is better
0.75 g
—
Total fat
8.62 g
9.31 g
Saturated fatless is better
0.66 g
0.21 gWIN
Sodiumless is better
0.17 mg
0.16 mgWIN
Potassiummore is better
WIN126.6 mg
68.79 mg
Calciummore is better
WIN46.46 mg
8.66 mg
Ironmore is better
0.64 mg
0.66 mgWIN
Magnesiummore is better
WIN46.63 mg
38.73 mg
Vitamin Cmore is better
0 mg
0.52 mgWIN
Vitamin Dmore is better
—
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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.