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Almond butter vs Peanut - In-Depth Nutrition Comparison

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Important differences between Almond butter and Peanut

  • Almond butter has more Vitamin E , Vitamin B2, Magnesium, Calcium, and Phosphorus, however Peanut has more Vitamin B3, Vitamin B1, Folate, Vitamin B5, and Copper.
  • Almond butter's daily need coverage for Vitamin E is 106% more.
  • Almond butter has 7 times more Vitamin B2 than Peanut. Almond butter has 0.939mg of Vitamin B2, while Peanut has 0.135mg.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Peanuts, all types, raw.

Infographic

Almond butter vs Peanut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +277.2%
Contains more Magnesium +66.1%
Contains more Phosphorus +35.1%
Contains less Sodium -61.1%
Contains more Iron +31.2%
Contains more Copper +22.5%
Equal in Potassium - 705
Equal in Zinc - 3.27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Contains more Calcium +277.2%
Contains more Magnesium +66.1%
Contains more Phosphorus +35.1%
Contains less Sodium -61.1%
Contains more Iron +31.2%
Contains more Copper +22.5%
Equal in Potassium - 705
Equal in Zinc - 3.27

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
:
5
Peanut
Contains more Vitamin A +∞%
Contains more Vitamin E +190.6%
Contains more Vitamin B2 +595.6%
Contains more Vitamin B1 +1461%
Contains more Vitamin B3 +282.4%
Contains more Vitamin B5 +455.7%
Contains more Vitamin B6 +237.9%
Contains more Folate +352.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +190.6%
Contains more Vitamin B2 +595.6%
Contains more Vitamin B1 +1461%
Contains more Vitamin B3 +282.4%
Contains more Vitamin B5 +455.7%
Contains more Vitamin B6 +237.9%
Contains more Folate +352.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Peanut Opinion
Net carbs 8.52g 7.63g Almond butter
Protein 20.96g 25.8g Peanut
Fats 55.5g 49.24g Almond butter
Carbs 18.82g 16.13g Almond butter
Calories 614kcal 567kcal Almond butter
Starch 0.08g g Almond butter
Fructose 0g g Almond butter
Sugar 4.43g 4.72g Almond butter
Fiber 10.3g 8.5g Almond butter
Calcium 347mg 92mg Almond butter
Iron 3.49mg 4.58mg Peanut
Magnesium 279mg 168mg Almond butter
Phosphorus 508mg 376mg Almond butter
Potassium 748mg 705mg Almond butter
Sodium 7mg 18mg Almond butter
Zinc 3.29mg 3.27mg Almond butter
Copper 0.934mg 1.144mg Peanut
Vitamin A 1IU 0IU Almond butter
Vitamin E 24.21mg 8.33mg Almond butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.041mg 0.64mg Peanut
Vitamin B2 0.939mg 0.135mg Almond butter
Vitamin B3 3.155mg 12.066mg Peanut
Vitamin B5 0.318mg 1.767mg Peanut
Vitamin B6 0.103mg 0.348mg Peanut
Folate 53µg 240µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.159mg 0.25mg Peanut
Threonine 0.555mg 0.883mg Peanut
Isoleucine 0.813mg 0.907mg Peanut
Leucine 1.483mg 1.672mg Peanut
Lysine 0.612mg 0.926mg Peanut
Methionine 0.122mg 0.317mg Peanut
Phenylalanine 1.149mg 1.377mg Peanut
Valine 0.937mg 1.082mg Peanut
Histidine 0.55mg 0.652mg Peanut
Cholesterol 0mg 0mg
Trans Fat g 0g Almond butter
Saturated Fat 4.152g 6.279g Almond butter
Monounsaturated Fat 32.445g 24.426g Almond butter
Polyunsaturated fat 13.613g 15.558g Peanut

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Almond butter
79
Peanut
Mineral Summary Score
140
Almond butter
127
Peanut

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 food.
Protein
126%
Almond butter
155%
Peanut
Carbohydrates
19%
Almond butter
16%
Peanut
Fats
256%
Almond butter
227%
Peanut

Comparison summary

Which food is cheaper?
Peanut
Peanut is cheaper (difference - $0.2)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 2.127g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.