Nut/Seed Butters
| almond butter | cashew butter | peanut butter chunky |
peanut butter smooth |
sesame butter, tahini (raw) |
sesame butter, tahini (roasted) |
sunflower seed butter | |
| Serving Size | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | |||||||
| Calories (kcal) | 614 | 587 | 589 | 588 | 570 | 595 | 617 |
| Protein (g) | 20.96 (42%) | 17.56 (35%) | 24.06 (48%) | 25.09 (50%) | 17.81 (36%) | 17.00 (34%) | 17.28 (35%) |
| Total Fat (g) | 55.50 (71%) | 49.41 (63%) | 49.94 (64%) | 50.39 (65%) | 48.00 (62%) | 53.76 (69%) | 55.20 (71%) |
| Total Carbohydrates (g) | 18.82 | 27.57 | 21.57 | 19.56 | 26.19 | 21.19 | 23.32 |
| Dietary Fiber (g) | 10.3 (37%) | 2.0 (7%) | 8.0 (29%) | 6.0 (21%) | 9.3 (33%) | 9.3 (33%) | 5.7 (20%) |
| Sugar (g) | 4.43 | - | 8.41 | 9.22 | - | 0.49 | 10.54 |
| Vitamins | |||||||
| Vitamin C (mg) | 0 | 0 | 0 | 0 | 0 | 0 | 2.7 (3%) |
| Thiamin (mg) | 0.041 (3%) | 0.312 (26%) | 0.106 (9%) | 0.073 (6%) | 1.283 (107%) | 1.220 (102%) | 0.053 (4%) |
| Riboflavin (mg) | 0.939 (72%) | 0.187 (14%) | 0.111 (9%) | 0.105 (8%) | 0.510 (39%) | 0.473 (36%) | 0.163 (13%) |
| Niacin (mg) | 3.155 (16%) | 1.599 (8%) | 13.696 (68%) | 13.403 (67%) | 5.925 (30%) | 5.450 (27%) | 6.747 (34%) |
| Pantothenic Acid (mg) | 0.318 (6%) | 1.201 (24%) | 1.118 (22%) | 1.060 (21%) | 0.694 (14%) | 0.693 (14%) | 1.167 (23%) |
| Vitamin B6 (mg) | 0.103 (6%) | 0.252 (15%) | 0.418 (25%) | 0.543 (32%) | 0.149 (9%) | 0.149 (9%) | 0.550 (32%) |
| Folate (mcg) | 53 (13%) | 68 (17%) | 92 (23%) | 74 (19%) | 98 (25%) | 98 (25%) | 237 (59%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 1 | 0 | 0 | 0 | 67 (1%) | 67 (1%) | 52 (1%) |
| Vitamin E (mg) | 24.21 (81%) | - | 6.30 (21%) | 8.99 (30%) | - | 0.25 (1%) | 22.89 (76%) |
| Vitamin K (mcg) | 0 | - | 0.5 | 0.6 (1%) | - | 0 | - |
| Minerals | |||||||
| Calcium (mg) | 347 (27%) | 43 (3%) | 45 (3%) | 43 (3%) | 420 (32%) | 426 (33%) | 64 (5%) |
| Iron (mg) | 3.49 (19%) | 5.03 (28%) | 1.90 (11%) | 1.87 (10%) | 2.51 (14%) | 8.95 (50%) | 4.12 (23%) |
| Magnesium (mg) | 279 (70%) | 258 (65%) | 160 (40%) | 154 (39%) | 96 (24%) | 95 (24%) | 311 (78%) |
| Phosphorus (mg) | 508 (41%) | 457 (37%) | 319 (26%) | 358 (29%) | 752 (60%) | 732 (59%) | 666 (53%) |
| Potassium (mg) | 748 (16%) | 546 (12%) | 745 (16%) | 649 (14%) | 414 (9%) | 414 (9%) | 576 (12%) |
| Sodium (mg) | 7 | 15 (1%) | 17 (1%) | 17 (1%) | 74 (3%) | 115 (5%) | 3 |
| Zinc (mg) | 3.29 (30%) | 5.16 (47%) | 2.79 (25%) | 2.91 (26%) | 4.64 (42%) | 4.62 (42%) | 4.89 (44%) |
| Copper (mg) | 0.934 (104%) | 2.190 (243%) | 0.578 (64%) | 0.473 (53%) | 1.618 (180%) | 1.610 (179%) | 1.597 (177%) |
| Manganese (mg) | 2.131 (93%) | 0.815 (35%) | 1.800 (78%) | 1.466 (64%) | 1.457 (63%) | 1.456 (63%) | 2.073 (90%) |
| Selenium (mcg) | 2.4 (4%) | 11.5 (21%) | 8.2 (15%) | 5.6 (10%) | - | 34.4 (63%) | 104.4 (190%) |
| Fatty Acids | |||||||
| Saturated Fat (g) | 4.152 (21%) | 9.763 (49%) | 8.081 (40%) | 10.292 (51%) | 6.722 (34%) | 7.529 (38%) | 4.678 (23%) |
| Monounsaturated Fat (g) | 32.445 | 29.122 | 24.561 | 23.713 | 18.127 | 20.302 | 39.025 |
| Polyunsaturated Fat (g) | 13.613 | 8.354 | 14.798 | 13.867 | 21.039 | 23.564 | 9.805 |
All nut butters in this table are without added salt.
Peanut butter has been included in this table for simplicity, even though peanuts are legumes and not nuts or seeds.
