Almonds vs. Peanut butter — In-Depth Nutrition Comparison
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How are almonds and peanut butter different?
- Almonds are higher in vitamin E, vitamin B2, copper, fiber, iron, magnesium, and manganese; however, peanut butter is richer in vitamin B3 and vitamin B6.
- Daily need coverage for vitamin E for almonds is 110% higher.
- Almonds contain 6 times more vitamin B2 than peanut butter. While almonds contain 1.138mg of vitamin B2, peanut butter contains only 0.192mg.
- Almonds have less saturated fat.
- Almonds have a lower glycemic index (0) than peanut butter (14).
Nuts, almonds and Peanut butter, smooth style, without salt are the varieties used in this article.
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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 | +60.7% |
| Contains more CalciumCalcium | +449% |
| Contains more PotassiumPotassium | +31.4% |
| Contains more IronIron | +113.2% |
| Contains more CopperCopper | +144.3% |
| Contains more ZincZinc | +24.3% |
| Contains more PhosphorusPhosphorus | +43.6% |
| Contains less SodiumSodium | -94.1% |
| Contains more ManganeseManganese | +30.9% |
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 | +181.6% |
| Contains more Vitamin B1Vitamin B1 | +36.7% |
| Contains more Vitamin B2Vitamin B2 | +492.7% |
| Contains more Vitamin B3Vitamin B3 | +262.4% |
| Contains more Vitamin B5Vitamin B5 | +141.4% |
| Contains more Vitamin B6Vitamin B6 | +221.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +97.7% |
| Contains more CholineCholine | +20.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 9.1mg | 110% |
| Vitamin B2 | 1.138mg | 0.192mg | 73% |
| Copper | 1.031mg | 0.422mg | 68% |
| Vitamin B3 | 3.618mg | 13.112mg | 59% |
| Fiber | 12.5g | 5g | 30% |
| Saturated fat | 3.802g | 10.325g | 30% |
| Iron | 3.71mg | 1.74mg | 25% |
| Magnesium | 270mg | 168mg | 24% |
| Vitamin B6 | 0.137mg | 0.441mg | 23% |
| Calcium | 269mg | 49mg | 22% |
| Manganese | 2.179mg | 1.665mg | 22% |
| Phosphorus | 481mg | 335mg | 21% |
| Monounsaturated fat | 31.551g | 25.941g | 14% |
| Vitamin B5 | 0.471mg | 1.137mg | 13% |
| Folate | 44µg | 87µg | 11% |
| Zinc | 3.12mg | 2.51mg | 6% |
| Potassium | 733mg | 558mg | 5% |
| Vitamin B1 | 0.205mg | 0.15mg | 5% |
| Protein | 21.15g | 22.21g | 2% |
| Fats | 49.93g | 51.36g | 2% |
| Choline | 52.1mg | 63mg | 2% |
| Polyunsaturated fat | 12.329g | 12.535g | 1% |
| Calories | 579kcal | 598kcal | 1% |
| Sodium | 1mg | 17mg | 1% |
| Starch | 0.72g | 3.56g | 1% |
| Carbs | 21.55g | 22.31g | 0% |
| Net carbs | 9.05g | 17.31g | N/A |
| Sugar | 4.35g | 10.49g | N/A |
| Selenium | 4.1µg | 4.1µg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Trans fat | 0.015g | 0.075g | N/A |
| Tryptophan | 0.211mg | 0.231mg | 0% |
| Threonine | 0.601mg | 0.525mg | 0% |
| Isoleucine | 0.751mg | 0.616mg | 0% |
| Leucine | 1.473mg | 1.546mg | 0% |
| Lysine | 0.568mg | 0.681mg | 0% |
| Methionine | 0.157mg | 0.265mg | 0% |
| Phenylalanine | 1.132mg | 1.202mg | 0% |
| Valine | 0.855mg | 0.782mg | 0% |
| Histidine | 0.539mg | 0.557mg | 0% |
| Fructose | 0.11g | 0.12g | 0% |
| Omega-3 - ALA | 0.003g | 0.027g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 12.32g | 12.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more WaterWater | +258.5% |
~equal in
Protein
~22.21g
~equal in
Fats
~51.36g
~equal in
Carbs
~22.31g
~equal in
Other
~2.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -63.2% |
| Contains more Mono. FatMonounsaturated fat | +21.6% |
~equal in
Polyunsaturated fat
~12.535g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +30.8% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +394.4% |
| Contains more SucroseSucrose | +159.5% |
~equal in
Fructose
~0.12g
~equal in
Lactose
~0g
