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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +100.6%
Contains more Calcium +608.2%
Contains more Potassium +34.1%
Contains more Magnesium +66.1%
Contains more Copper +121.3%
Contains more Zinc +31.1%
Contains more Phosphorus +51.6%
Contains less Sodium -58.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 131% 105% 66% 200% 312% 90% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Contains more Iron +100.6%
Contains more Calcium +608.2%
Contains more Potassium +34.1%
Contains more Magnesium +66.1%
Contains more Copper +121.3%
Contains more Zinc +31.1%
Contains more Phosphorus +51.6%
Contains less Sodium -58.8%

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 Vitamin K +∞%
Contains more Folate +64.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 485% 0% 11% 217% 60% 20% 24% 0% 0% 40%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 182% 0% 38% 45% 246% 69% 102% 0% 1% 66%
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 Vitamin K +∞%
Contains more Folate +64.2%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.