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Almond vs Peanut butter - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Almond
Almond contains less Sugars (difference - 6.14g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 6.523g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 4)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.4)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Peanut butter
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
59
Almond
41
Peanut butter
Mineral Summary Score
96
Almond
54
Peanut butter

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
8
:
Contains more Iron +113.2%
Contains more Calcium +449%
Contains more Potassium +31.4%
Contains more Magnesium +60.7%
Contains more Copper +144.3%
Contains more Zinc +24.3%
Contains more Phosphorus +43.6%
Contains less Sodium -94.1%
Contains more Iron +113.2%
Contains more Calcium +449%
Contains more Potassium +31.4%
Contains more Magnesium +60.7%
Contains more Copper +144.3%
Contains more Zinc +24.3%
Contains more Phosphorus +43.6%
Contains less Sodium -94.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
4
:
Contains more Vitamin A +∞%
Contains more Vitamin E +181.6%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +492.7%
Contains more Vitamin B3 +262.4%
Contains more Vitamin B5 +141.4%
Contains more Vitamin B6 +221.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +181.6%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +492.7%
Contains more Vitamin B3 +262.4%
Contains more Vitamin B5 +141.4%
Contains more Vitamin B6 +221.9%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
127%
Almond
133%
Peanut butter
Carbohydrates
22%
Almond
22%
Peanut butter
Fats
230%
Almond
237%
Peanut butter

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond Peanut butter Opinion
Calories 579 598 Peanut butter
Protein 21.15 22.21 Peanut butter
Fats 49.93 51.36 Peanut butter
Vitamin C 0 0
Carbs 21.55 22.31 Peanut butter
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 1.74 Almond
Calcium 269 49 Almond
Potassium 733 558 Almond
Magnesium 270 168 Almond
Sugars 4.35 10.49 Peanut butter
Fiber 12.5 5 Almond
Copper 1.031 0.422 Almond
Zinc 3.12 2.51 Almond
Starch 0.72 3.56 Peanut butter
Phosphorus 481 335 Almond
Sodium 1 17 Almond
Vitamin A 2 0 Almond
Vitamin E 25.63 9.1 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.15 Almond
Vitamin B2 1.138 0.192 Almond
Vitamin B3 3.618 13.112 Peanut butter
Vitamin B5 0.471 1.137 Peanut butter
Vitamin B6 0.137 0.441 Peanut butter
Vitamin B12 0 0
Vitamin K 0 0.3 Peanut butter
Folic acid (B9) 0 0
Trans Fat 0.015 0.075 Almond
Saturated Fat 3.802 10.325 Almond
Monounsaturated Fat 31.551 25.941 Almond
Polyunsaturated fat 12.329 12.535 Peanut butter
Tryptophan 0.211 0.231 Peanut butter
Threonine 0.601 0.525 Almond
Isoleucine 0.751 0.616 Almond
Leucine 1.473 1.546 Peanut butter
Lysine 0.568 0.681 Peanut butter
Methionine 0.157 0.265 Peanut butter
Phenylalanine 1.132 1.202 Peanut butter
Valine 0.855 0.782 Almond
Histidine 0.539 0.557 Peanut butter
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.