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Almond butter vs. Peanut — In-Depth Nutrition Comparison

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Important differences between almond butter and peanuts

  • Almond butter has more vitamin E, vitamin B2, magnesium, calcium, and phosphorus; however, peanuts have 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 peanuts. Almond butter has 0.939mg of vitamin B2, while peanuts have 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Peanut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +66.1%
Contains more CalciumCalcium +277.2%
Contains more PhosphorusPhosphorus +35.1%
Contains less SodiumSodium -61.1%
Contains more IronIron +31.2%
Contains more CopperCopper +22.5%
Contains more SeleniumSelenium +200%
~equal in Potassium ~705mg
~equal in Zinc ~3.27mg
~equal in Manganese ~1.934mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Peanut
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin EVitamin E +190.6%
Contains more Vitamin B2Vitamin B2 +595.6%
Contains more Vitamin B1Vitamin B1 +1461%
Contains more Vitamin B3Vitamin B3 +282.4%
Contains more Vitamin B5Vitamin B5 +455.7%
Contains more Vitamin B6Vitamin B6 +237.9%
Contains more FolateFolate +352.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~52.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more FatsFats +12.7%
Contains more CarbsCarbs +16.7%
Contains more OtherOther +32.2%
Contains more ProteinProtein +23.1%
Contains more WaterWater +296.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Peanut
1
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -33.9%
Contains more Mono. FatMonounsaturated fat +32.8%
Contains more Poly. FatPolyunsaturated fat +14.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Peanut DV% diff.
Vitamin E 24.21mg 8.33mg 106%
Vitamin B2 0.939mg 0.135mg 62%
Vitamin B3 3.155mg 12.066mg 56%
Vitamin B1 0.041mg 0.64mg 50%
Folate 53µg 240µg 47%
Vitamin B5 0.318mg 1.767mg 29%
Magnesium 279mg 168mg 26%
Calcium 347mg 92mg 26%
Copper 0.934mg 1.144mg 23%
Monounsaturated fat 32.445g 24.426g 20%
Phosphorus 508mg 376mg 19%
Vitamin B6 0.103mg 0.348mg 19%
Iron 3.49mg 4.58mg 14%
Polyunsaturated fat 13.613g 15.558g 13%
Protein 20.96g 25.8g 10%
Saturated fat 4.152g 6.279g 10%
Fats 55.5g 49.24g 10%
Manganese 2.131mg 1.934mg 9%
Selenium 2.4µg 7.2µg 9%
Fiber 10.3g 8.5g 7%
Calories 614kcal 567kcal 2%
Carbs 18.82g 16.13g 1%
Potassium 748mg 705mg 1%
Net carbs 8.52g 7.63g N/A
Sugar 4.43g 4.72g N/A
Zinc 3.29mg 3.27mg 0%
Starch 0.08g 0%
Sodium 7mg 18mg 0%
Choline 52.1mg 52.5mg 0%
Tryptophan 0.159mg 0.25mg 0%
Threonine 0.555mg 0.883mg 0%
Isoleucine 0.813mg 0.907mg 0%
Leucine 1.483mg 1.672mg 0%
Lysine 0.612mg 0.926mg 0%
Methionine 0.122mg 0.317mg 0%
Phenylalanine 1.149mg 1.377mg 0%
Valine 0.937mg 1.082mg 0%
Histidine 0.55mg 0.652mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Peanut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
68%
Almond butter
75%
Peanut
Minerals Daily Need Coverage Score
141%
Almond butter
131%
Peanut

Comparison summary

Which food is cheaper?
Peanut
Peanut is cheaper (difference - $0.2)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
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.

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. 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.