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Peanut butter vs. Almond — In-Depth Nutrition Comparison

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How are Peanut butter and Almond different?

  • Peanut butter is higher in Vitamin B3, and Vitamin B6, however, Almond is richer in Vitamin E , Vitamin B2, Copper, Fiber, Iron, Magnesium, and Manganese.
  • Daily need coverage for Vitamin E from Almond is 110% higher.
  • Peanut butter contains 4 times more Vitamin B3 than Almond. While Peanut butter contains 13.112mg of Vitamin B3, Almond contains only 3.618mg.
  • Almond has less Saturated Fat.

Peanut butter, smooth style, without salt and Nuts, almonds are the varieties used in this article.

Infographic

Peanut butter vs Almond infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +449%
Contains more Iron +113.2%
Contains more Magnesium +60.7%
Contains more Phosphorus +43.6%
Contains more Potassium +31.4%
Contains less Sodium -94.1%
Contains more Zinc +24.3%
Contains more Copper +144.3%
Contains more Manganese +30.9%
Equal in Selenium - 4.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +449%
Contains more Iron +113.2%
Contains more Magnesium +60.7%
Contains more Phosphorus +43.6%
Contains more Potassium +31.4%
Contains less Sodium -94.1%
Contains more Zinc +24.3%
Contains more Copper +144.3%
Contains more Manganese +30.9%
Equal in Selenium - 4.1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Almond
Contains more Vitamin B3 +262.4%
Contains more Vitamin B5 +141.4%
Contains more Vitamin B6 +221.9%
Contains more Folate +97.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin B3 +262.4%
Contains more Vitamin B5 +141.4%
Contains more Vitamin B6 +221.9%
Contains more Folate +97.7%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +258.5%
Equal in Protein - 21.15
Equal in Fats - 49.93
Equal in Carbs - 21.55
Equal in Other - 2.96
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Water +258.5%
Equal in Protein - 21.15
Equal in Fats - 49.93
Equal in Carbs - 21.55
Equal in Other - 2.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -63.2%
Contains more Monounsaturated Fat +21.6%
Equal in Polyunsaturated fat - 12.329
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -63.2%
Contains more Monounsaturated Fat +21.6%
Equal in Polyunsaturated fat - 12.329

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +394.4%
Contains more Sucrose +159.5%
Contains more Glucose +30.8%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Fructose - 0.11
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more Starch +394.4%
Contains more Sucrose +159.5%
Contains more Glucose +30.8%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Fructose - 0.11

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Almond
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Peanut butter Almond Opinion
Net carbs 17.31g 9.05g Peanut butter
Protein 22.21g 21.15g Peanut butter
Fats 51.36g 49.93g Peanut butter
Carbs 22.31g 21.55g Peanut butter
Calories 598kcal 579kcal Peanut butter
Starch 3.56g 0.72g Peanut butter
Fructose 0.12g 0.11g Peanut butter
Sugar 10.49g 4.35g Almond
Fiber 5g 12.5g Almond
Calcium 49mg 269mg Almond
Iron 1.74mg 3.71mg Almond
Magnesium 168mg 270mg Almond
Phosphorus 335mg 481mg Almond
Potassium 558mg 733mg Almond
Sodium 17mg 1mg Almond
Zinc 2.51mg 3.12mg Almond
Copper 0.422mg 1.031mg Almond
Manganese 1.665mg 2.179mg Almond
Selenium 4.1µg 4.1µg
Vitamin A 0IU 2IU Almond
Vitamin E 9.1mg 25.63mg Almond
Vitamin B1 0.15mg 0.205mg Almond
Vitamin B2 0.192mg 1.138mg Almond
Vitamin B3 13.112mg 3.618mg Peanut butter
Vitamin B5 1.137mg 0.471mg Peanut butter
Vitamin B6 0.441mg 0.137mg Peanut butter
Folate 87µg 44µg Peanut butter
Vitamin K 0.3µg 0µg Peanut butter
Tryptophan 0.231mg 0.211mg Peanut butter
Threonine 0.525mg 0.601mg Almond
Isoleucine 0.616mg 0.751mg Almond
Leucine 1.546mg 1.473mg Peanut butter
Lysine 0.681mg 0.568mg Peanut butter
Methionine 0.265mg 0.157mg Peanut butter
Phenylalanine 1.202mg 1.132mg Peanut butter
Valine 0.782mg 0.855mg Almond
Histidine 0.557mg 0.539mg Peanut butter
Trans Fat 0.075g 0.015g Almond
Saturated Fat 10.325g 3.802g Almond
Monounsaturated Fat 25.941g 31.551g Almond
Polyunsaturated fat 12.535g 12.329g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g 0.002g Peanut butter
Omega-6 - Linoleic acid 12.215g 12.32g Almond
Omega-6 - Gamma-linoleic acid 0.001g 0g Peanut butter
Omega-3 - ALA 0.027g 0.003g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Peanut butter
82%
Almond
Minerals Daily Need Coverage Score
84%
Peanut butter
142%
Almond

Comparison summary

Which food is lower in Sugar?
Almond
Almond is lower in Sugar (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 - 14)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.