Almonds vs. Peanut butter — In-Depth Nutrition Comparison
Compare
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.
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" 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
78%
60%
Minerals Daily Need Coverage Score
142%
84%
Comparison summary
Which food is lower in Sugar?
Almonds is lower in Sugar (difference - 6.14g)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 6.523g)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 14)
Which food is cheaper?
Almonds is cheaper (difference - $0.4)
Which food is richer in minerals?
Almonds 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.