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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
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% |
| Omega-3 (ALA) | 0.003g | 0.027g | 2% |
| Calories | 579kcal | 598kcal | 1% |
| Starch | 0.72g | 3.56g | 1% |
| Sodium | 1mg | 17mg | 1% |
| Polyunsaturated fat | 12.329g | 12.535g | 1% |
| Omega-6 (Linoleic acid) | 12.32g | 12.215g | 1% |
| Protein per 100 calories | 3.7g | 3.7g | N/A |
| Calories per 10 g protein | 274kcal | 269kcal | N/A |
| Weight per 100 calories | 17g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 12 | 3.7 | N/A |
| Net carbs | 9.05g | 17.31g | N/A |
| Carbs | 21.55g | 22.31g | 0% |
| 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 (Eicosatrienoic acid) | 0.01g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0g | 0.001g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.002g | 0.008g | 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
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
