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.
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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 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
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
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
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.
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
75%
Minerals Daily Need Coverage Score
141%
131%
Comparison summary
Which food is cheaper?
Peanut is cheaper (difference - $0.2)
Which food is richer in vitamins?
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Almond butter is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Almond butter contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Almond butter is lower in Saturated fat (difference - 2.127g)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.