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Almond paste vs. Peanut butter — In-Depth Nutrition Comparison

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How are Almond paste and Peanut butter different?

  • Almond paste is higher in Vitamin E , Vitamin B2, and Calcium, however, Peanut butter is richer in Vitamin B3, Manganese, Vitamin B6, Vitamin B5, Phosphorus, and Zinc.
  • Daily need coverage for Vitamin B3 from Peanut butter is 73% higher.
  • Almond paste contains 4 times more Calcium than Peanut butter. While Almond paste contains 172mg of Calcium, Peanut butter contains only 49mg.
  • Almond paste has less Saturated Fat.

Nuts, almond paste and Peanut butter, smooth style, without salt are the varieties used in this article.

Infographic

Almond paste 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +251%
Contains less Sodium -47.1%
Contains more Magnesium +29.2%
Contains more Phosphorus +29.8%
Contains more Potassium +77.7%
Contains more Zinc +69.6%
Contains more Manganese +94.5%
Equal in Iron - 1.74
Equal in Copper - 0.422
Equal in Selenium - 4.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 60% 93% 111% 28% 1.2% 40% 151% 112% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 65% 120% 144% 49% 2.2% 68% 141% 217% 22%
Contains more Calcium +251%
Contains less Sodium -47.1%
Contains more Magnesium +29.2%
Contains more Phosphorus +29.8%
Contains more Potassium +77.7%
Contains more Zinc +69.6%
Contains more Manganese +94.5%
Equal in Iron - 1.74
Equal in Copper - 0.422
Equal in Selenium - 4.1

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 E +48.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +115.6%
Contains more Vitamin B1 +82.9%
Contains more Vitamin B3 +822.1%
Contains more Vitamin B5 +906.2%
Contains more Vitamin B6 +1125%
Contains more Folate +19.2%
Contains more Choline +121.1%
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 Choline Vitamin K 0% 271% 0% 0.33% 21% 96% 27% 6.8% 8.3% 55% 0% 16% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 182% 0% 0% 38% 44% 246% 68% 102% 65% 0% 34% 0.75%
Contains more Vitamin E +48.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +115.6%
Contains more Vitamin B1 +82.9%
Contains more Vitamin B3 +822.1%
Contains more Vitamin B5 +906.2%
Contains more Vitamin B6 +1125%
Contains more Folate +19.2%
Contains more Choline +121.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +114.3%
Contains more Water +1044.7%
Contains more Protein +146.8%
Contains more Fats +85.1%
Contains more Other +110.9%
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Carbs +114.3%
Contains more Water +1044.7%
Contains more Protein +146.8%
Contains more Fats +85.1%
Contains more Other +110.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.5%
Contains more Monounsaturated Fat +44%
Contains more Polyunsaturated fat +115.3%
10% 68% 22%
Saturated Fat: 2.629 g
Monounsaturated Fat: 18.012 g
Polyunsaturated fat: 5.821 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -74.5%
Contains more Monounsaturated Fat +44%
Contains more Polyunsaturated fat +115.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond paste Peanut butter
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond paste Peanut butter Opinion
Net carbs 43.01g 17.31g Almond paste
Protein 9g 22.21g Peanut butter
Fats 27.74g 51.36g Peanut butter
Carbs 47.81g 22.31g Almond paste
Calories 458kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 36.25g 10.49g Peanut butter
Fiber 4.8g 5g Peanut butter
Calcium 172mg 49mg Almond paste
Iron 1.6mg 1.74mg Peanut butter
Magnesium 130mg 168mg Peanut butter
Phosphorus 258mg 335mg Peanut butter
Potassium 314mg 558mg Peanut butter
Sodium 9mg 17mg Almond paste
Zinc 1.48mg 2.51mg Peanut butter
Copper 0.454mg 0.422mg Almond paste
Manganese 0.856mg 1.665mg Peanut butter
Selenium 4.2µg 4.1µg Almond paste
Vitamin E 13.54mg 9.1mg Almond paste
Vitamin C 0.1mg 0mg Almond paste
Vitamin B1 0.082mg 0.15mg Peanut butter
Vitamin B2 0.414mg 0.192mg Almond paste
Vitamin B3 1.422mg 13.112mg Peanut butter
Vitamin B5 0.113mg 1.137mg Peanut butter
Vitamin B6 0.036mg 0.441mg Peanut butter
Folate 73µg 87µg Peanut butter
Choline 28.5mg 63mg Peanut butter
Vitamin K 0µg 0.3µg Peanut butter
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Trans Fat 0.075g Almond paste
Saturated Fat 2.629g 10.325g Almond paste
Monounsaturated Fat 18.012g 25.941g Peanut butter
Polyunsaturated fat 5.821g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond paste Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Almond paste
60%
Peanut butter
Minerals Daily Need Coverage Score
67%
Almond paste
84%
Peanut butter

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 25.76g)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
Almond paste
Almond paste contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 7.696g)
Which food is lower in glycemic index?
Almond paste
Almond paste is lower in glycemic index (difference - 14)
Which food is cheaper?
Almond paste
Almond paste is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.