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Almond butter vs Peanut butter - In-Depth Nutrition Comparison

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Summary of differences between Almond butter and Peanut butter

  • Almond butter has more Vitamin E , Vitamin B2, Copper, Calcium, Magnesium, Phosphorus, and Iron, however Peanut butter is higher in Vitamin B3, and Vitamin B6.
  • Almond butter covers your daily need of Vitamin E 101% more than Peanut butter.
  • Almond butter has 7 times more Calcium than Peanut butter. While Almond butter has 347mg of Calcium, Peanut butter has only 49mg.
  • Almond butter has less Saturated Fat.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Peanut butter, smooth style, without salt.

Infographic

Almond butter vs Peanut butter 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 +608.2%
Contains more Iron +100.6%
Contains more Magnesium +66.1%
Contains more Phosphorus +51.6%
Contains more Potassium +34.1%
Contains less Sodium -58.8%
Contains more Zinc +31.1%
Contains more Copper +121.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Contains more Calcium +608.2%
Contains more Iron +100.6%
Contains more Magnesium +66.1%
Contains more Phosphorus +51.6%
Contains more Potassium +34.1%
Contains less Sodium -58.8%
Contains more Zinc +31.1%
Contains more Copper +121.3%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +166%
Contains more Vitamin B2 +389.1%
Contains more Vitamin B1 +265.9%
Contains more Vitamin B3 +315.6%
Contains more Vitamin B5 +257.5%
Contains more Vitamin B6 +328.2%
Contains more Folate +64.2%
Contains more Vitamin K +∞%
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% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +166%
Contains more Vitamin B2 +389.1%
Contains more Vitamin B1 +265.9%
Contains more Vitamin B3 +315.6%
Contains more Vitamin B5 +257.5%
Contains more Vitamin B6 +328.2%
Contains more Folate +64.2%
Contains more Vitamin K +∞%

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 butter
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Peanut butter Opinion
Net carbs 8.52g 17.31g Peanut butter
Protein 20.96g 22.21g Peanut butter
Fats 55.5g 51.36g Almond butter
Carbs 18.82g 22.31g Peanut butter
Calories 614kcal 598kcal Almond butter
Starch 0.08g 3.56g Peanut butter
Fructose 0g 0.12g Peanut butter
Sugar 4.43g 10.49g Almond butter
Fiber 10.3g 5g Almond butter
Calcium 347mg 49mg Almond butter
Iron 3.49mg 1.74mg Almond butter
Magnesium 279mg 168mg Almond butter
Phosphorus 508mg 335mg Almond butter
Potassium 748mg 558mg Almond butter
Sodium 7mg 17mg Almond butter
Zinc 3.29mg 2.51mg Almond butter
Copper 0.934mg 0.422mg Almond butter
Vitamin A 1IU 0IU Almond butter
Vitamin E 24.21mg 9.1mg Almond butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.041mg 0.15mg Peanut butter
Vitamin B2 0.939mg 0.192mg Almond butter
Vitamin B3 3.155mg 13.112mg Peanut butter
Vitamin B5 0.318mg 1.137mg Peanut butter
Vitamin B6 0.103mg 0.441mg Peanut butter
Folate 53µg 87µg Peanut butter
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.3µg Peanut butter
Tryptophan 0.159mg 0.231mg Peanut butter
Threonine 0.555mg 0.525mg Almond butter
Isoleucine 0.813mg 0.616mg Almond butter
Leucine 1.483mg 1.546mg Peanut butter
Lysine 0.612mg 0.681mg Peanut butter
Methionine 0.122mg 0.265mg Peanut butter
Phenylalanine 1.149mg 1.202mg Peanut butter
Valine 0.937mg 0.782mg Almond butter
Histidine 0.55mg 0.557mg Peanut butter
Cholesterol 0mg 0mg
Trans Fat g 0.075g Almond butter
Saturated Fat 4.152g 10.325g Almond butter
Monounsaturated Fat 32.445g 25.941g Almond butter
Polyunsaturated fat 13.613g 12.535g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Peanut butter
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
62
Peanut butter
Mineral Summary Score
140
Almond butter
76
Peanut butter

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
133%
Peanut butter
Carbohydrates
19%
Almond butter
22%
Peanut butter
Fats
256%
Almond butter
237%
Peanut butter

Comparison summary

Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $0.2)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 6.06g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 6.173g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Almond butter
Almond butter 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

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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.